SixPack Monster Split - #2 Get Huge

Back Squat

• triples to a heavy 3 rep max

Bench Press:

• warm up, then:
• 5 x 5 across. use the same weight for 5 sets of 5
• if you complete all 5 sets, then move up by 5 pound the next week

Incline Bench Press

• 5 sets of 6 working up to a heavy set of 6

5 set Chest Pump Tri-Set

• Wide grip bench press- 20 reps
• Flys- cable or db- 15 reps
• Dips- 10-20 reps

Low Back extension- 4  x 10

Abs- 100 reps wheels or crunches

Lunges- 200- 400

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

Back Squat

• Triples up to a heavy single

Deadlift

• 5, 5, 3, 3, 1
• straight weight from the floor. Sumo or conventional.

Heavy/Light Supersets- 5 sets each

• Lat Pull down- 8 reps heavy
• Seated row full rep, 1/4 rep pump- 10 reps

• Seated Row- 8 reps heavy
• Lat pull down- 20 reps

Finisher- 

• pullups- 10 reps
• band pull aparts- 50 reps

Front squat Optional: 

• 5 sec pause up to a heavy single

Deadly Seven Shoulder Swole:

• First hang clean and push-press up to a max weight, then do it three times.
• Then take 75 percent of that weight and perform seven high-pulls, one hang clean then seven presses with it as one set.
• Do that for seven sets!

Shoulder Finisher- 5 sets

• DB Airplanes- 10 reps
• Band Pull aparts- 50 reps

Back Extension- 4 x 10

Abs- 100 reps wheels or crunches

Walking Lunges- 200-400 meters

Back Squat

• to a box for a heavy double
• 5, 3, 3, 3, 2, 2

Barbell Lunges:

• 5 sets of 5 reps each leg
• work up to a heavy set of 5

5 Set Superset

• Leg Curl- 15 reps
• Leg Extension- 15 reps

back extension- 4 x 10

abs- 100 reps wheels or crunches

walking lunges- 200-400 meters