SixPack Monster Split - #2 Get Huge

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

Today's Workout

Squat- optional Front Squat 

  • straight weight, up to a heavy single- 10, 5, 3, 3, 1, 1, 1

Weighted Dips-

  • 5 sets of 5 working up to 5 rep max

Barbell Curls- 4 sets

  • 10 reps to the chin
  • 10 reps to the forehead

Close Grip Bench Press- 

  • Pyramid- use the calculator- 
  • 10, 8, 6, 4, 3, 2, 6.
  • Last set of 2 should be heavy 2 Rep max
  • if you complete all sets, go up by 5 lbs for your pyramid the next week

Monster Arms Destroyer- 5 sets

  • DB curl- rep progression- 5 reps
  • DB Tricep Rollback- 10 reps
  • Cable Curls- 20 reps
  • Overhead Tricep Extension- 20 reps

Back Extension- 4 x 10

Abs- 100 reps wheels or crunches

Lunges- 200-400

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
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