SixPack Jacked - #6 New Year, Still Jacked

Optional:

Back extension

abs

lunges

Back Squat- 

• SSB, or high bar to a parallel box
• up to a heavy single for the day

Deadlift- all to a heavy single

• week 1- high rack pull- above the knee
• week 2- from 2 plate deficit
• week 3- from 1 plate deficit
• week 4- from the floor

Flat Bench Press

• week 1- 8 count pause to a heavy single
• week 2- 5 count pause to a heavy single
• week 3- 3 count pause to a heavy single
• week 4- 1 count pause to a heavy single (max)

Super Set all bench sets with 20 reps face pulls

Tri Set: 4 sets

• seated row- 5-8 reps heavy
• flys- 10 reps heavy (cable or db)
• Pullups - to failure

Back Extensions- 4 sets of 25 reps

Abs- 100 reps

Lunges- 400 meters

Front Squat- optional

- 1 count pause, to a heavy single

Close Grip Bench- through 1 mini band per side

• week 1- 5 count pause
• week 2- 3 count pause
• week 3- 1 count pause
• week 4- touch n go

Bicep- heavy/light, 4 set superset

• barbell curl 5-8 reps
• cable curl 20 reps

Tricep heavy/light 4 set superset

• DB or EZ bar skull crusher- 8-10
• overhead tricep extension- 20

Shoulders heavy/light 4 set superset

• Seated DB military- 5-8 reps heavy
• Lateral Raise- 20 reps

Back Extension- 4 sets of 25 reps

Abs- 100 reps

Lunges- 400 meters

Back Squat- to a heavy single

• all out wraps, belt, suit, whatever you got
• Week 1- 1 monster mini per side
• Week 2- 1 monster mini + 1 mini per side
• Week 3- 1 monster mini + 2 mini bands per side
• Week 4- straight weight to a max

Speed Deadlift- 4 sets of 2

• use 40% of 1 RM on the bar
• pull through 1 doubled up mini band per side

Power Clean- 4 sets of 2

• build up to a heavy set of 2

Back Extension- 4 sets of 25

Abs- 100 reps

Lunges- 400 meters

Optional Front Squat

• 5 count pause to a moderately heavy single

Flat Bench Press

• Week 1- 5x5
• Week 2- 3x3
• Week 3- 6x1 with 3 count pause at the bottom
• Week 4- 6x1 with 1 count pause at the bottom

Chest/Back superset - 5 sets

• Incline bench- 8 reps heavy
• Seated Row- 8 reps heavy

Chest/Back Tri-set- 4 sets

• Dips- 10 reps, use weight if needed
• Flys- 10 reps
• Pullover- 10 reps

Back Extension- 4 sets of 25 reps

Abs- 100 reps

Lunges- 400 meters

Speed Squats- 6 sets of 2 reps

• through 2 sets of mini bands
• can use regular barbell or SSB
• to a parallel box

Barbell Military

• Week 1- 5 sets of 5 building to 5 rep max
• Week 2- 5 sets of 5 building to 5 rep max
• Week 3- 5 sets of 3 building to 3 rep max
• Week 4- 5 sets of 3 building to 3 rep max

Weighted Dips-

• Week 1- 4 sets of 10 up to heavy set of 10
• Week 2- 4 sets of 8 up to heavy set of 8
• Week 3- 4 sets of 5 up to heavy set of 5
• Week 4- 10, 8, 5, 3 pyramiding up in weight to heavy triple

Ts/Arrows/Presses- 

• chest supported
• 4 sets of 10 each

Cable Burnout- 6 sets as fast as possible

• 15 curls
• 15 rope press down

Back Extension- 4 sets of 25

Abs- 100 reps

Lunges- 400 meters

Optional:

Back extension

abs

lunges

Optional:

back extension

abs

lunges

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