SixPack Jacked Phase 4

Welcome to SixPack Jacked Phase 4. This phase focuses on maintaining the muscle you have gained over the past 12 weeks while shedding body fat to get that jacked, vascular, cut look we're going for.

Monday: Chest and Back

5 Set Superset
Wide grip pull-ups: 15 reps
Bench Press: 12 reps

5 Set Superset
Reverse Grip Chin-Up: 12 reps
Incline Dumbbell Press: 12 reps

4 Set Superset
Dumbbell Flyes: 12 reps
Dips/Weighted Dips: 12 reps
Dumbbell Pull-Overs: 15 reps

Stamina Conditioning

400m walking lunges

Tuesday: Arms

5 Set Superset
Barbell Curls: 12 reps
Bench Dips: 20 reps

5 Set Superset
Incline Dumbbell Curls: 12 reps
Skull Crushers: 15 reps

5 Set Superset
Preacher Curls: 21 Gun Salute
Tricep Rope Pressdowns: 25 reps
Fat Bar Bicep Curls: 8 reps

4 Set Superset
Weighted Crunches: 20 reps
Back Extensions: 15 reps

Wednesday: Legs & Abs

Back Squats: 10x10

GHD Hamstring Curls: 5x10

Ab Wheel: 100 reps

Thursday: Chest and Back

5 Set Superset
Bench Press: 12 reps
Barbell Rows: 8 reps

5 Set Superset
Incline Barbell Bench Press: 12 reps
Pull-Ups: 12 reps

5 Set Superset
Dumbbell Pull Overs: 12 reps
Dumbbell Flyes: 12 reps

Friday: Arms

Coming Soon

Saturday: Legs

Coming soon

Sunday - Rest Day

Eat. Rest. Grow