SixPack Monster Split - #1 - Locked and Loaded

Back Squats- Triples to a heavy single- 

• Knee sleeves or wraps if you have them.

Flat Bench Press

• Week 1 – 5 sets of 5 reps
• Week 2 – 3 sets of 3 reps
• Week 3 – 6  pause singles
• Week 4 – triples up to 1 RM

DB Press

• Choose a weight than you can get about 20 reps. 
• Do 5 sets for max reps each set
• Rest about 1:30 between sets

Flys

• DB or cable flys
• 4 sets of 15

Dips

• 5 sets of 5-10 reps
• Use weight if needed

GHD- 4 x 10, weighted if needed

Abs- Wheels or Weighted Crunches- 100 reps total

Lunges- 400 meters.

Back Squats- Triples to a heavy single- 

• Knee sleeves or wraps if you have them.

Flat Bench Press

• Week 1 – 5 sets of 5 reps
• Week 2 – 3 sets of 3 reps
• Week 3 – 6  pause singles
• Week 4 – triples up to 1 RM

DB Press

• Choose a weight than you can get about 20 reps. 
• Do 5 sets for max reps each set
• Rest about 1:30 between sets

Flys

• DB or cable flys
• 4 sets of 15

Dips

• 5 sets of 5-10 reps
• Use weight if needed

GHD- 4 x 10, weighted if needed

Abs- Wheels or Weighted Crunches- 100 reps total

Lunges- 400 meters.

Front Squat-

3 count pause to a heavy single

Close Grip Bench-

10, 6, 5, 3, 1

Weighted Dips- 4 sets

Sets of 5-10. working up to heavy set of 5-10

Barbell Curls- 5 sets

Heavy- 5-8 reps

5 sets Quad Set

Tricep Pressdown 12-15

Cable Curl 12-15

Band Pressdown- 30

hammer curl- 10

Back Extension/GHD- 4 x10

Abs- 100 reps of ab wheel or weighted crunches

Lunges 400 meters

Box Squat-

work up to a heavy single

Deadlift- pyrmaid up in weight each set

 5, 5, 3, 1

Bent over Rows

- 5 x 5

5 set Superset

Pullups- 10 reps

Seated Row- 10 reps

Lat Pull down

- use a different grip each set (wide, narrow, underhand, seated row handle, single arm, etc.)

-5 sets 10-15

Back Extensions

Abs- 100 reps, crunches or wheels

Lunges- 400 meters

Front Squat: Optional:

- up to a heavy double

Military Press

- 10, 8, 5, 3, 3, 2

DB Shoulder Press- seated

- 4 sets of 6 reps

5 set Superset:

- Rear Delt Fly- 15 reps

-Side lateral Raise- 15 reps

Back Extension- 4 x 10

Abs- 100 reps- wheels and/or crunches

Lunge- 400 meters

• You Choose:

1. Empty Barbell Workout- see LINK

2. Body Weight Workout: 50-100 reps each of:

• squats
• lunges
• pushups
• pullups
• situps/crunches/wheels
• handstand pushups
• dips/bench dips

3. Pick 5 of the following exercises:

• Power Cleans: 4 x 2
• Speed Deadlifts: 4 x 2
• Weighted Dips: 4 x 10
• Pullups- 4 x 10, weighted if needed
• Military Press: 4 x 10
• Handstand Pushups: 4  x 10-20
• Bent Over Rows: 4 x 10
• Farmer's Carry- 30 meters carrying 60 lb dumbbells (4 rounds)
• Close Grip Bench- 4 x 5

Finsh with back extension, abs, lunges