SixPack Mass - #3 Super Size Me

Back Squat

• Pyramid

Barbell Lunge or Leg Press

• 4 sets of 20

Leg Curl super set with Leg Extension

• 5 sets of 20

Reverse Hyper

• 4 sets of 20

400 meters walking lunges

Back Squat

• Pyramid

Barbell Lunge or Leg Press

• 4 sets of 20

Leg Curl super set with Leg Extension

• 5 sets of 20

Reverse Hyper

• 4 sets of 20

400 meters walking lunges

Bench Press

• Pyramid

Incline DB Bench

• 5 sets to failure
• super set with pullups- 15 reps or to failure

Extra Triceps- 5 sets

• skull crusher- 10 chin, 10 nose, 10 forehead
• rope pressdown 20

Abs- 100 reps

Deadlift

• 10, 5, 5, 3, 3, 1, 1, 1
• to a heavy single

Bent Over Rows

• 5 x 5 across

Heavy/Light- 5 sets

• seated row- 6-8 reps heavy
• Lat pull down- 20 reps light

Heavy/Light- 5 sets

• Lat pull down- 6-8 reps heavy
• seated row- 20 reps light

Reverse Hyper- 4 sets of 15 reps

Back Squat

• 5 x 5 across

DB front Rack Lunges

• 4 sets of 10

Power Clean

• 6 sets of 2
• up to a heavy set of 2

walking lunges- 400 meters

Military Press

• up to a heavy set of 5
• 10, 10, 8, 6, 5, 5

Close Grip Bench

• 5 x 5 across

Weighted Dips

• 5 sets of 5 up to heavy set of 5

10 sets of 10

• Overhead triceps ext
• cable curl
• rope pressdown
• hammer curl

Abs- 100 reps

Intermittent Fasting Nutrition Guide 3 Meals Per Day Nutrition Guide and Approved Foods List 6 Meal Per Day Nutrition Guide and Approved Foods List Jacked Dad Phase 4 Workout Log Jacked Dad Phase 3 Workout Log Jacked Dad Phase 2 Workout Log Jacked Dad Phase 1 Workout Log Balanced - 2000 Calories Per Day Nutrition Log Balanced - 2500 Calories Per Day Nutrition Log Balanced - 3000 Calories Per Day Nutrition Log Balanced - 3500 Calories Per Day Nutrition Log Balanced - 4000 Calories Per Day Nutrition Log Low Carb - 2000 Calories Per Day Nutrition Log Low Carb - 2500 Calories Per Day Nutrition Log Low Carb - 3000 Calories Per Day Nutrition Log Low Carb - 3500 Calories Per Day Nutrition Log Low Carb - 4000 Calories Per Day Nutrition Log Nutrition Log - Intermittent Fasting Old Man Strength #1 Workout Log Six Pack Jacked #1 - Get Jacked Workout Log