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

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.

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Downloads & Printables