SixPack Monster Split - #1 - Locked and Loaded

Perform the workouts below for the next 4 weeks, then move on to the next phase.

Today's Workout

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

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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