SixPack Jacked - #2: Stay Jacked

Back Squats-

• speed squats- 
• 6 sets of 2
• work on explosion, staying tight, speed
• Use bands if you have them- 2 mini bands per side. 
• (40% of 1 rep max with bands, 50-60% with no bands)

Military Press

• 5 x 5
• up to a heavy set of 5

5 Sets

• Straight Bar Curls- 10 close, 10 med, 10 wide
• Rope Pressdown 20
• Bodyweight skulls 15

4 Sets

• All chest supported:
• Ts- 15
• Arrows- 15
• Presses- 10

GHD- back extension- 4 x 10

ABS- 100 reps wheels or crunches

Walking Lunges- 400 meters

Box Squats

• up to a heavy single

Deadlift- up to a heavy single

• Week 1- Rack pull- just below the knee
• Week 2- Off 2 mats
• Week 3- 1 plate deficit
• Week 4- Off the floor

Flat Bench- up to a heavy single

• Warm up, 3, 3, 3, 1, 1, 1
• All sets superset with Facepulls x 20 reps

4 Sets

• Incline BB or DB bench- 6 reps- heavy
• Flys- 12 reps (cable or db)
• Shrugs - 20 reps (cable, db, or bb)

8 Sets

• 10 dips
• 10 pushups
• Minimal REST

GDH- Back Extensions 4 x 10

Abs- 100 REPS- wheels or weighted crunches

Walking Lunges: 400 meters

Front Squats- 5 count Pause

• To a heavy sinle

Close Grip Bench

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

Behind the Neck (BTN) Press 

• 10, 8, 6, 6, 4, 2

Giant Set- 3 Rounds

• DB curl- 10 reps
• Rope Press downs- 20 reps
• Ts- 15 reps
• Arrows- 15 reps
• Band Pressdowns- 30 reps
• Cable Curl- 20 reps

GHD- Back Extension 4 sets of 10

ABS- 100 reps, wheels or  weighted crunches

Walking Lunges: 400 meters

Max Effort Lower- use wraps, belts, sleeves, whatever you got!

Back Squats- all to a heavy single

• Week 1- 2 mini bands per side
• Week 2- 3 mini bands per side
• Week 3- 4 mini bands per side
• Week 4- Straight weight to a heavy single
  
  

Speed Deadlift

• 6 sets of 2
• Both reps should feel the same speed
• Work on explosion, speed, staying tight

6 Set SuperSet

• Leg Extension 10 reps
• Leg Curl 10 reps

GHD- back extension 4 sets of 10

Walking Lunges- 400 meters

Abs- 100 reps- wheels or weighted crunches

Front Squat- up to a heavy single

• 1 count pause

Bench Press- Flat bench

• Week 1- 3 count pause up to 3 rep max
• Week 2- up to a 3 rep max- touch and go
• Week 3- 1 count pause to a heavy single
• Week 4- Touch and go to a heavy single
• ALL bench sets superset with FacePulls- 20 reps

5 Set Tri-set

• Cable Shrugs- 20 reps
• Seated Rows- 8 reps
• Flys- 8 reps- heavy

5 Set Tri- Set

• Lat Pull down- 12 reps- seated row handle
• Cable Shrugs- 20 reps
• Flys- 20 reps- lighter

GHD- back extension- 4 x 10

Abs- 100 reps wheels/crunches

Walking Lunges- 400 meters

Back Squats-

• speed squats- 
• 6 sets of 2
• work on explosion, staying tight, speed
• Use bands if you have them- 2 mini bands per side. 
• (40% of 1 rep max with bands, 50-60% with no bands)

Military Press

• 5 x 5
• up to a heavy set of 5

5 Sets

• Straight Bar Curls- 10 close, 10 med, 10 wide
• Rope Pressdown 20
• Bodyweight skulls 15

4 Sets

• All chest supported:
• Ts- 15
• Arrows- 15
• Presses- 10

GHD- back extension- 4 x 10

ABS- 100 reps wheels or crunches

Walking Lunges- 400 meters

OPTIONAL REST DAT

OR....

IF you are a Jacked MOFO:

Speed Bench

• 6 sets of 2- through bands if you have them- 1 doubled up mini band per side
• focus on positioning, staying tight, explosion

Stiff Leg Deadlift

• 3 sets
• 5 reps narrow stance, 5 reps medium stance, 5 reps sumo stance
• lighter weight

8-10 rounds

• 5 wide pullups
• 10 dips
• 15 pushups

GHD- back extension- 4 x 10

ABS- 100 reps of wheels or crunches

Walking lunges- 400 meters