SixPack Mass - #1 Size Matters

Back Squats

• Warm up, then
• 5 x 5 across (same weight each set)
• if you complete each set of 5, move up 5 lbs next week.

Flat Bench

• Warm up, then:
• 5 x 5 across (same weight each set)
• if you complete each set of 5, move up 5 lbs next week.

Super Set each set of bench press with lighter weight Bent over Rows

Bent Over Rows

• 5 x 5 across
• if you complete each set of 5, move up 5 lbs next week.

Superset each set of rows with DB flat bench press- 20 reps

Dips- 3 sets of max reps per set

Back Squats

• Warm up, then
• 5 x 5 across (same weight each set)
• if you complete each set of 5, move up 5 lbs next week.

Flat Bench

• Warm up, then:
• 5 x 5 across (same weight each set)
• if you complete each set of 5, move up 5 lbs next week.

Super Set each set of bench press with lighter weight Bent over Rows

Bent Over Rows

• 5 x 5 across
• if you complete each set of 5, move up 5 lbs next week.

Superset each set of rows with DB flat bench press- 20 reps

Dips- 3 sets of max reps per set

Military Press-

• Warm up, then"
• 5 x 5 across (same weight each set)
• if you complete each set of 5, move up 5 lbs next week.

Close Grip Bench Press-

• 6 sets of 6
• Superset with Barbell Curl- 6 x 6

5 set superset

• Seated DB military - 8
• DB tricep extension- 8
• Can try use same DB for both exercises.

Walking Lunges- 200-400 meters

Back Squat-

• Warm up, then
• Work sets: 5, 3, 1 up to a heavy single
• if you complete each set, move up 5 lbs on each set next week.

Flat Bench Press

• Warm up, then
• Work Sets- 5, 3, 1- up to a heavy single
• if you complete each set, move up 5 lbs on each set next week.

8 Sets

• Wide Grip Bench- 20 reps
• Lat Pull down- seated row handle- 20 reps

Military Press- 

• warm up, then
• 3 x 3 across

Dips- 

• 5 x 10
• use weight if needed

10 SETS:

• Barbell Curl- 10 close, 10 medium, 10 wide
• Skull Crusher- 10 close, 10 medium, 10 wide

Walking Lunges- 200-400 meters

Back Squat-

• to a parallel box
• 6 x 2 across (same weight each set)

Deadlift-

• 5, 5, 3, 3, 1
• to a heavy single

Barbell Lunges-

• 5 sets of 5 reps each leg

Walking Lunges- 200-400 meters

Body weight day:

10 rounds:

• 5 pull ups
• 10 dips
• 15 pushups

OR

Empty Barbell Workout

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