SixPack Monster Split - #4 Monster Maker

Front Squat

• up to a heavy single

Military Press

• Week 1- to a heavy set of 8
• Week 2- to a heavy set of 5
• Week 3- to a heavy set of 3
• Week 4- 10, 8, 6, 5, 3, 2, 1 - to a heavy single

Seated DB Press

• 4 sets of 10

Around The World Shoulders- 5 sets

• 8 reps up
• 8 reps down

Band Pull-Aparts- 3 sets of 60

Bench Press

• Week 1- 5 x 5- across (same weight all 5 sets)
• Week 2- 6 x 2 across
• Week 3- Pyramid
• Week 4- 10, 8, 6, 3, 1, 1, 1 (up to a heavy single)

Incline Bench Press

• Barbell- 6 x 6

Chest Finisher- 5 sets

• Flys- 20
• Dips- 20 or til failure

Back Extension- 4 sets of 20

Abs- 100 reps

Back Squat

• Week 1- 5 x 5 across
• Week 2- 6 x 2 across
• Week 3- Pyramid
• Week 4- 5, 3, 3, 1, 1, 1 (to a heavy single)

10 sets of 10

• Leg Extension
• Leg Curl

400 meters walking Lunges

Close Grip Bench

• Week 1- to a 3 rep max
• Week 2- to a 3 count pause
• Week 3- to a 1 count pause
• Week 4- touch and go- 10, 8, 5, 5, 3, 1, 1- to a heavy single

Weighted Dips- 5 sets

• 10 reps per set, build up in weight to a heavy set of 10

Cable Arms- 5 sets

• cable curl- 20
• rope pressdown- 20

Barbell Arms- 5 sets

• Drag Curl- 15
• Overhead tricep extension- 15

Deadlift

• to a heavy single
• 5, 5, 3, 3, 1, 1, 1

Pullup Superset #1- 5 sets

• Heavy seated row- 8
• Pullups- 10 (use various grips)

Pullup Superset #2- 5 sets

• Heavy Lat pull down- 8
• Pullups- 10 (use various grips)

Band Pull-Aparts- 3 sets of 60

Back Extension- 4 sets of 20

Abs- 100 reps

Front Squat

• up to a heavy single

Military Press

• Week 1- to a heavy set of 8
• Week 2- to a heavy set of 5
• Week 3- to a heavy set of 3
• Week 4- 10, 8, 6, 5, 3, 2, 1 - to a heavy single

Seated DB Press

• 4 sets of 10

Around The World Shoulders- 5 sets

• 8 reps up
• 8 reps down

Band Pull-Aparts- 3 sets of 60

Rest

Rest

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