SixPack Shredded #1: Get Shredded

Welcome to SixPack Shredded: Get Shredded. This is our base program for getting beach-ready, losing body fat and making those abs pop.  You should follow this program if your main goal is aesthetics.  If you're trying to get shredded but still maintain strength you should look at SixPack Shredded + Strength (coming soon).  Be sure to pair this program with one of our SixPack Shredded Diet Plans.

Monday - Chest and Core

5 Set Superset

  • Bench Press: 30 reps
  • Incline Flyes: 15 reps
  • Push-Ups: Max reps
  • Weighted Crunches: 20 reps

5 Set Superset

  • Pull-Ups: max reps
  • Barbell Rows: 12 reps
  • Ab Wheels: 20 reps

Tuesday - Power Legs and abs

  1.  Stamina Conditioning

    Squats:  4x20 (1 min rest between sets)

  2. 4 Set Superset
    50 Lunge Steps
    :30 jump rope sprint 

  3.  4 Set Giant Set 

    Weighted crunches: 25 reps with a 25b plate
    Ab wheels: 15 reps
    Back extensions: 25 reps

Wednesday - Bodyweight Circut

  1. 10 Set Superset
    Pull-ups: 10 reps
    Push-ups – 20 reps
    Skull Crushers – 12 reps
    Toes to bar: 20 reps

  2. Stamina Conditioning
    400m walking lunges

Thursday - Shoulders and Abs

  1. Superset for 5 Sets
    Military Press: 12 reps
    Upright Rows: 12 reps

  2. Superset for 5 Sets:
    Lateral Raise: 12 reps
    Full Frontals: 12 reps

  3. Abs:  100 reps Ab Wheel

  4. Stamina Conditioning
    400m walking lunges

Friday - Just Arms

7 Rounds No Rest

20 reps of:
Skull crushers
Rope Push downs
Close grip bench press

-directly into-

15 reps of:
Fat Grip Barbell Curls
Standing Dumbbell Curls
EZ Bar Curls (standing or preacher)

50 Ab Wheels
50 Weighted Crunches

Saturday - Sweat Day

8 Rounds
2 min. jump rope
5-10 pullups (depending on ability)
15-20 pushups
15 bench dips
15-20 crunches

Sunday - Rest Day

Eat. Rest. Grow

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