SixPack Monster Split - #3 Monster Destroyer

Military Press

• 10, 8, 6, 5, 3, 3
• pyramid up in weight each set

Superset- 4 sets

• seated DB press- 15 reps
• pullups 10 reps- use variety of grips and hand positions

Around the world Shoulders- 5 sets

• chest supported
• 8 reps on the way up
• 8 reps on the way down

GHD/back extension- 4 x 15

ABs- 100 reps

Back Squat

• Pyramid

Flat Bench

• Triples up to a heavy single

Incline Bench

• 6 x 6 
• you choose, either same weight across, or pyramid up to heavy set of 6

5 Sets for a Thick Chest

• Fly- 15 reps
• Dips- 10-20 reps
• Pullovers- 15 reps

GHD- 4 sets of 15 reps

Deadlift

• 5, 5, 3, 3, 1, 1

Bent Over Rows

• 5 x 5 across

Upright Row/High pull

• 5 sets of 8

Ultimate Back Pump- 5 sets

• Seated Rows- 1 regular/1 1/4 rep- 10
• Seated Row handle lat pull down- 10
• Band Pull aparts- 60 reps

Back Extension/GHD- 4 sets of 15

ABs- 100 reps

Back Squat

• Triples up to a heavy single

Barbell Lunge

• 5 x 5 across

5 sets 

• leg curl- 10
• leg extension- 10
• toe raise- 20

Optional*

- 200- 400 meters walking lunges

Military Press

• 10, 8, 6, 5, 3, 3
• pyramid up in weight each set

Superset- 4 sets

• seated DB press- 15 reps
• pullups 10 reps- use variety of grips and hand positions

Around the world Shoulders- 5 sets

• chest supported
• 8 reps on the way up
• 8 reps on the way down

GHD/back extension- 4 x 15

ABs- 100 reps

Close Grip Bench

• 5 x 5 across

Dips- weighted

• 5 x 5 across

5 sets of arms

• Barbell Curl- 20 reps
• Skull crusher- 20 reps

4 more sets of arms

• Rep Progression DB curl- 5 reps
• Overhead Tricep Extension- 20
• Cable Curl- 20

GHD/back extension- 4 x 15

Abs- 100 reps

Walking Lunges- 200-400 meters