Six Pack Shortcuts Workout Manual

This is Not a Review Or a Free Report!
This Workout Manual and Video Training (download links
on the next page) are ”small parts” of the actual Mike
Chang's Six Pack Shortcuts package, so that you know THE
FACTS and THE TRUTH of what you will get if you decide to
make a purchase.
If after reading this document and watching the videos,
you feel that the whole information within Six Pack
Shortcuts program is suitable for you and helpful to
achieve your goals...
Click here to get the complete package.
(or use the download button on the last page of this document)

Hanging Leg Raise
Exercise
Skyscrapers
Exercise
Hydraulics
Exercise
Spidermans
Exercise
Kettle-BELL Swing
Exercise
Yoga Plank:
Knee to Elbow
Exercise
Pushups
Exercise
Jumping Crunch
Exercise
Rocking Get Ups
Exercise
Knee to Elbow
Plank Exercise
Side to Side Jumps
Exercise
Ski HOPS
Exercise

GETTING STARTED
WORKOUTS
WORKOUT DAYS
Each phase of the program has workout days. Repeat the workout days without skipping a day. For example, in phase 1,
after day 4, your next workout would be day 1 again. Do not skip around workout days. Rest days are up to you. I recommend
working out 5 days a week and resting 2 days if you want a quick jump-start into the program. Minimum workout
days would be 4 days per week.
EXAMPLE OF A SCHEDULE FOR PHASE 1
TIP: All you have to remember
is what day you worked
on last, this way it is easier
to keep up with the routine
instead of trying to match
the workout days specifically
with the days of the week.
REST DAYS FOR ALL 4 WORKOUT PHASES
Take rest days according to how you feel. Minimum of 1 rest day a week is a must. Most will find the need to take more
rest days during the first 2 weeks of training. Afterwards, your muscles will start to adapt to the workouts and will respond
with less soreness. Getting 6-8 hours of sleep per night is a must for proper muscle recovery. You can still work your muscle
if you feel a little soreness just as long as it doesn’t feel painful.
1

WORKOUTS
GETTING STARTED (CONT’D)
REST TIMES BETWEEN SETS
Every phase has specific rest times. I encourage you to use a stopwatch to track the amount of rest between every set.
This will ensure your heart rate stays elevated and that you have high intensity workouts every time to burn more body fat.
To increase the intensity of your workouts, you can shorten the rest time between your sets OR increase your weight to
further challenge yourself.
SUPERSETS
Supersets are 2 exercises performed back to back with no rest in between. They can be on opposing muscles. For example:
back & chest; biceps & triceps; quads & hamstrings. Supersets can also be done doing 2 exercises back to back on
the same muscle group. For example: Bench Press & Dumbbell Flys; Barbell Curls & Dumbbell Hammer Curls.
TRISETS
Same as a superset, except it’s 3 exercises in a row nonstop instead of 2.
AMOUNT OF WEIGHT TO USE
Pick a weight that you can perform the repetition needed for that exercise. If you started the program, its always safer to
start off a little lighter and pyramid your way up as the sets progress. Make sure when you establish a weight used for an
exercise, make sure it is heavy enough where you have difficulty finishing the last rep of the set.
TILL FAILURE
This means do the maximum number of repetitions of an exercise until your muscles fail, or can’t do anymore.
EXERCISE SUBSTITUTIONS
See Exercise Substitution worksheet.
2

WORKOUTS
PHASE
1
WEEKS 1-4
DAY 1
WORKOUT
PURPOSE:
Building your metabolism.
LENGTH: Repeat all the workout days for 4 weeks before moving on to Phase 2.
SCHEDULE: Workout 5 days and rest 2 days each week during this phase. (See example on page 1)
MEALS:
WEIGHT:
Implement 1-2 Zero Willpower Eating System meals per day.
Use the WEIGHT column to write the weight you lift. It should be heavy enough for you to be
able to finish the number of reps for your first 2 sets.
Total Body Workout
SETS EXERCISES REPS WEIGHT REST
1 set Warm up with: Push Ups 10-20 reps Body Weight None
3 sets Flat Bench press 12 reps ............... lbs
Superset with: Bent over Barbell Row 12 reps ............... lbs 90 sec
2 sets Seated Military Press 12 reps ............... lbs
Superset with: Standing Barbell Shrugs 15 reps ............... lbs 90 sec
2 sets Standing Barbell Curls 12 reps ............... lbs
Superset with: Seated Body Weight Dips Till Failure / 70% of 1st set Body Weight 90 sec
(For example, if you did 30 reps of Seated Body Weight Dips for the first set, then for the second set 70% would be 21 reps)
Workout Time: 40-45 min.
2 sets Barbell Squat 15 reps ............... lbs
Superset with: Stiff Dead Lifts 15 reps ............... lbs 90 sec
1 set Standing Calf Raises 20 reps Body Weight
Superset with: Running In Place (Weighted) 90 sec ............... lbs 90 sec
4 sets Decline Sit-Ups 15 sec Body Weight 15 sec
3

WORKOUTS
PHASE
1
WEEKS 1-4
DAY 2
WORKOUT
Total Body Workout
Workout Time: 40-45 min.
SETS EXERCISES REPS WEIGHT REST
1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None
2 sets Incline Dumbbell Chest Press 12 reps ............... lbs
Superset with: Wide Chin Ups 12 reps ................ lbs 90 sec
2 sets Standing Dumbbell Shoulder Press 12 reps ............... lbs
Superset with: Standing Dumbbell Shrugs 15 reps ............... lbs 90 sec
2 sets Seated Dumbbell Curls (Both arms) 12 reps ............... lbs
Superset with: Seated dumbbell overhead ext 12 reps ............... lbs 90 sec
2 sets Dumbbell Walking Lunges 20 reps (or 20 yards) ............... lbs
Superset with: Dumbbell Stiff Leg Dead Lift 12 reps ............... lbs 90 sec
1 set 3-Position Calf Raises 30 reps per position Body Weight 90 sec
(Totalling 90 Calf Raises with no rest between the 3 positions, afterwards rest for 90 seconds)
4 sets Bicycle Crunch 20 reps Body Weight
Superset with: Mountain Climbers 30 sec Body Weight 90 sec
4

WORKOUTS
PHASE
1
WEEKS 1-4
DAY 3
WORKOUT
Abs & Cardio
Workout Time: 32-37 min.
SETS EXERCISES REPS WEIGHT REST
10 sets Body Weight Squats 20 sec Body Weight
Superset with: Dynamic Push-Ups 20 sec Body Weight
Superset with: Prone Cobras 20 sec Body Weight
Superset with: Jumping Jacks 20 sec Body Weight
Superset with: Mountain Climbers 20 sec Body Weight 1:30-2:00 min
DAY 4
WORKOUT
Abs & Cardio
Workout Time: 25 min.
SETS EXERCISES REPS WEIGHT REST
10 sets High Knees 20 sec Body Weight
Triset with: Half Burpees 20 sec Body Weight
Triset with: Reverse Crunch 20 sec Body Weight 90 sec
5

WORKOUTS
PHASE
2
WEEKS 5-8
DAY 1
WORKOUT
PURPOSE: Burn the belly fat to see more visual results and build some quality muscles.
LENGTH: Repeat all the workout days for 4 weeks before moving on to Phase 3.
SCHEDULE: Workout 6 days and rest only 1 day each week during this phase.
MEALS: Implement 3 Zero Willpower Eating System meals per day.
WEIGHT: Use the WEIGHT column to write the weight you lift. It should be heavy enough for you to be
able to finish the number of reps for your first 2 sets.
Chest, Arms & Cardio
SETS EXERCISES REPS WEIGHT REST
1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None
4 sets Incline Dumbbell Bench Press 10 reps ............... lbs
Superset with: Dumbbell Flat Fly’s 10 reps ............... lbs 90 sec
3 sets Side to Side Push ups 30 sec Body Weight 90 sec
3 sets Barbell Clean & Press 10 reps ............... lbs 90 sec
Workout Time: 45-50 min.
3 sets Front Raise 10 reps
Superset with: Side Laterals 10 reps
............... lbs (heaviest)
............... lbs (heaviest)
Superset with: Front Raise Till Failure ............... lbs (lighter)
Superset with: Side Laterals Till Failure ............... lbs (lighter)
Superset with: Front Raise Till Failure ............... lbs (lightest)
Superset with: Side Laterals Till Failure ............... lbs (lightest) 90 sec
(Choose 3 dumbbells of different weight. The first set do 10 reps, then grab the lighter dumbbell and do as many reps as you can,
then grab the lightest dumbbell and do as many reps as you can. Perform all without rest in between.)
4 sets Skull Crushers 10 reps ............... lbs
Superset with: Tricep Kickbacks 10 reps ............... lbs 90 sec
3 sets Side to Side Heel Touches 20 sec Body Weight
Triset with: Jump Rope 20 sec Body Weight
Triset with: Jumping Lunges 20 sec Body Weight 15 sec
6

WORKOUTS
PHASE
2
WEEKS 5-8
DAY 2
WORKOUT
Arms, Abs & Core
Workout Time: 40-45 min.
SETS EXERCISES REPS WEIGHT REST
1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None
Minimum 50 Wide Grip Chin Ups Maximum Body Weight Minimum
(Do a total of 50 Wide Grip Chin Ups as quickly as possible)
5 sets Dead Lifts 10 reps ............... lbs 90 sec
6 sets Preacher Curl 10 reps ............... lbs
Triset with: Dumbbell Hammer Curl 10 reps ............... lbs
Triset with: Dumbbell Shrugs 10 reps ............... lbs 90 sec
3 sets Knee to Elbows 20 sec Body Weight 20 sec
3 sets Hand-Sliding Crunches 20 sec Body Weight 20 sec
7

WORKOUTS
PHASE
2
WEEKS 5-8
DAY 3
WORKOUT
Legs, Abs & Core
Workout Time: 35-40 min.
SETS EXERCISES REPS WEIGHT REST
1 set Warm up with: Push Ups 10-20 reps Body Weight None
3 sets Barbell Squats 10 reps ............... lbs
Superset with: Walking Lunges 20 reps (or 20 yards) Body Weight 90 sec
5 sets Barbell Stiff Leg Dead Lift 12 reps ............... lbs 90 sec
3 sets Seated Calf Raise 25 reps ............... lbs
Superset with: Knee to Elbow 20 sec Body Weight 90 sec
4 sets Lying One Leg Toe Touch 20 sec Body Weight 20sec
DAY 4
WORKOUT
Functional Cardio
Workout Time: 32 min.
SETS EXERCISES REPS WEIGHT REST
10 sets Burpees 20 sec Body Weight
Superset with: Step Up Taps 20 sec Body Weight
Superset with: 180 Jump Squats 20 sec Body Weight
Superset with: Side to Side Jumps 20 sec Body Weight
Superset with: Hydraulics 20 sec Body Weight 90 sec
8

PHASE
3
PURPOSE:
LENGTH:
SCHEDULE:
MEALS:
WEIGHT:
WORKOUTS
12 DAYS
Shock and build muscles, especially around the core area to prevent the fat from returning.
Repeat all 3 workout days 4 times for 12 days.
Workout 12 days straight without taking any rest days during this phase.
Now you need to eat 5 Zero Willpower Eating System meals per day.
Use the WEIGHT column to write the weight you lift. It should be heavier than the previous
phases since the reps are much lower.
TIP: Must keep very strict form in this phase due to the decrease in reps on your exercises and increase in weight used. Make sure you increase
weight gradually, pyramiding up from the 1st set of the exercise to prevent injury. If you’re unsure if the weight is too heavy, have a spotter spot you
until you are confident on the amount of weight you can handle for the amount of reps you need.
DAY 1
WORKOUT
Chest, Legs & Core
Workout Time: 35-40 min.
SETS EXERCISES REPS WEIGHT REST
1 set Warm up with: Push Ups 10-20 reps Body Weight None
5 sets Heavy Barbell Squats 12, 8, 5, 5, 5 reps ............... lbs 90 sec
5 sets Heavy Incline Bench Press 10, 5, 5, 5, 5 reps ............... lbs 90 sec
5 sets Weighted Dips 15, 7, 5, 5, 5 reps ............... lbs 90 sec
Minimum 100 Hanging Leg Raises Maximum Body Weight Minimum
(Do a total of 100 Hanging Leg Raises as quickly as possible)
9

PHASE
3
WORKOUTS
12 DAYS
DAY 2
WORKOUT
Legs, Arms & Core
Workout Time: 45-50 min.
SETS EXERCISES REPS WEIGHT REST
1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None
6 sets Heavy Dead Lifts 12, 8, 5, 5, 5, 5 reps ............... lbs 90 sec
6 sets Wide Chin Ups Till failure Body Weight 90 sec
(If reps are over 10, use a dumbbell for added resistance)
5 sets Heavy Upright Rows 12, 6, 6, 6, 6 reps ............... lbs 90 sec
5 sets Standing Military Press 12, 8, 5, 5, 5 reps ............... lbs 90 sec
4 sets Decline Sit-Ups 15 sec Body Weight 15 sec
10

PHASE
3
WORKOUTS
12 DAYS
DAY 3
WORKOUT
Legs, Arms & Core
Workout Time: 30-35 min.
SETS EXERCISES REPS WEIGHT REST
1 set Warm up with: Push Ups 10-20 reps Body Weight None
5 sets Front Squat & Press 12, 5, 5, 5, 5 reps ............... lbs 90 sec
5 sets Heavy Bicep Curls 8, 5, 5, 5, 5 reps ............... lbs
Superset with: Shrugs Till Failure ............... lbs 90 sec
1 set Leg Press 12 reps ............... lbs (Heaviest Weight)
Dropset with: (Same as above) Till Failure ............... lbs (Drop Weight)
Dropset with: (Same as above) Till Failure ............... lbs (Drop More Weight) 90 sec
(This is an example of 3 drops, meaning your weights dropped from heaviest to lightest in 3 dropsets, but do more than 3 drops if you can)
TIP: You may periodically repeat Phase 3 for 12 days in the future even after Phase 4 in order to give
your muscles a shock, which will prevent them from going into a plateau.
11

PHASE
4
PURPOSE:
LENGTH:
SCHEDULE:
MEALS:
WEIGHT:
WORKOUTS
CONTINUOUSLY
Loose the last pounds to reveal the sixpack abs and maintain the shape you want to be in.
You will continue to perform the workouts in this phase as a maintenance program.
Workout 5-6 days and rest 1-2 days each week during this phase.
Now you need to fully implement 5-6 Zero Willpower Eating System meals per day.
If you’re satisfied with your body at the end of the 12 weeks, keep using the same amount of
weight to maintain. If you want to become more lean and ripped, continue to add weight to
your exercises.
TIP: As you increase the weight you lift, DO NOT INCREASE THE AMOUNT OF CALORIES YOU EAT ON A DAILY BASIS so your body can continue
to burn more body fat. If you do increase your calories as you get stronger, you will add more muscle mass, but your fat burning will stop.
DAY 1
WORKOUT
Arms, Chest & Cardio
Workout Time: 40-45 min.
SETS EXERCISES REPS WEIGHT REST
1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None
4 sets Flat Dumbbell Press 8 reps ............... lbs 60 sec
During rest period: Lying Toe Touch 20 sec Body Weight
3 sets Flat Dumbbell Fly 8 sets ............... lbs 60 sec
During rest period: Lying Toe Touch 20 sec Body Weight
4 sets Standing Barbell Curls 8 sets ............... lbs 60 sec
3 sets Preacher Curls 8 sets ............... lbs 60 sec
8 sets Burpees 20 sec Body Weight 20 sec
12

PHASE
4
WORKOUTS
CONTINUOUSLY
DAY 2
WORKOUT
Arms, Legs & Abs
Workout Time: 40-45 min.
SETS EXERCISES REPS WEIGHT REST
1 set Warm up with: Push Ups 10-20 reps Body Weight None
3 sets Wide Pull Ups Till failure Body Weight 60 sec
During rest period: Wide Push Ups 15 reps Body Weight
3 sets T-Bar Rows 10 reps ............... lbs 60 sec
During rest period: Prone Cobras 10 reps Body Weight
3 sets Back Ext with Side Laterals 12 reps ............... lbs 60 sec
During rest period: Prone Cobras 10 reps Body Weight
4 sets Cable Triceps Ext (V bar or rope) 8 reps ............... lbs 60 sec
During rest period: Close Grip Push Ups 15 reps Body Weight
3 sets One Arm Dumbbell Ext 12 reps ............... lbs 60 sec
During rest period: Close Grip Push Ups 15 reps Body Weight
3 sets Lying Toe Touches 20 sec Body Weight
Triset with: Reverse Crunch 20 sec Body Weight
Triset with: Circles 20 sec Body Weight 60 sec
13

PHASE
4
WORKOUTS
CONTINUOUSLY
DAY 3
WORKOUT
Arms, Legs & Abs
Workout Time: 40-45 min.
SETS EXERCISES REPS WEIGHT REST
1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None
5 sets Standing Dumbbell Press 8 reps ............... lbs
Superset with: Barbell Shrugs 15 reps ............... lbs 60 sec
During rest period: Elbow Knee Crunch 20 sec Body Weight
5 sets Barbell Front Raises (to the ceiling) 8 reps ............... lbs
Superset with: Plate Shrugs 15 reps ............... lbs 60 sec
During rest period: Elbow Knee Crunch 20 sec Body Weight
1 set 3-Position Calf Raises 30 reps per position Body Weight 60 sec
6 sets Jumping Knee Tucks 20 sec Body Weight
Superset with: Rocking Get Ups 20 sec Body Weight 20 sec
14

PHASE
DAY 4
WORKOUT
4
WORKOUTS
CONTINUOUSLY
Arms, Legs & Abs
Workout Time: 40-45 min.
SETS EXERCISES REPS WEIGHT REST
1 set Warm up with: Push Ups 10-20 reps Body Weight None
5 sets Standing Dumbbell Press 8 reps ............... lbs
Superset with: Barbell Shrugs 15 reps ............... lbs 60 sec
During rest period: Elbow Knee Crunch 20 sec Body Weight
3 sets Barbell Squat 10 reps ............... lbs
Triset with: Dumbbell Walking Lunges 20 reps (or 15 yards) ............... lbs
Triset with: Jumping Lunges 20 reps Body Weight 60 sec
4 sets Stiff Leg Dead Lifts 12 reps ............... lbs
Superset with: One Leg Toe Touch 12 reps ............... lbs 60 sec
6 sets Hopping Squats 20 sec Body Weight
Superset with: Stepping Taps 20 sec Body Weight 20 sec
DAY 5
WORKOUT
Functional Cardio
Workout Time: 10 min.
SETS EXERCISES REPS WEIGHT REST
5 sets Jumping Jacks 20 sec Body Weight
Triset with: Mountain Climbers 20 sec Body Weight
Triset with: Air Jacks 20 sec Body Weight 60 sec
15

PHASE
DAY 6
WORKOUT
4
WORKOUTS
CONTINUOUSLY
Chest & Arms
Workout Time: 30-35 min.
SETS EXERCISES REPS WEIGHT REST
1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None
4 sets Incline Bench Press 8 reps ............... lbs 60 sec
During rest period: Wide Push Ups 10-15 reps Body Weight
3 sets Dips (Lean forward to work on chest) Till Failure Body Weight 60 sec
During rest period: Wide Push Ups 10-15 reps Body Weight
3 sets Standing Dumbbell Alternating Curl 8 reps ............... lbs 60 sec
During rest period: Wide Push Ups 10-15 reps Body Weight
1 set Standing Dumbbell Hammer Curls (Both arms) Till Failure ............... lbs (Heaviest Weight)
Dropset with: (Same as above) Till Failure ............... lbs (Drop Weight)
Dropset with: (Same as above) Till Failure ............... lbs (Drop More Weight) 60 sec
(This is an example of 3 drops, meaning your weights dropped from heaviest to lightest in 3 dropsets, but do more than 3 drops if you can)
During rest period: Wide Push Ups 10-15 reps Body Weight
3 sets Push Ups 20 sec Body Weight
Superset with: Side to Side Push Ups 20 sec Body Weight
Superset with: Side Planks (One side) 20 sec Body Weight
Superset with: Side Planks (The other side) 20 sec Body Weight 60 sec
16

PHASE
4
WORKOUTS
CONTINUOUSLY
DAY 7
WORKOUT
Arms, Core & Abs
Workout Time: 35-40 min.
SETS EXERCISES REPS WEIGHT REST
1 set Warm up with: Push Ups 10-20 reps Body Weight None
3 sets Wide Pull Ups Till failure Body Weight 60 sec
During rest period: Wide Push Ups 15 reps Body Weight
3 sets T-Bar Rows 10 reps ............... lbs 60 sec
During rest period: Prone Cobras 10 reps Body Weight
3 sets Dead Lifts 12 reps ................ lbs 60 sec
4 sets One Arm Dumbbell Row 8 reps ............... lbs
Superset with: Prone Cobras 10 reps Body Weight 60 sec
4 sets Skull Crushers 12 reps ............... lbs
Superset with: Bench Dips Till failure Body Weight 60 sec
4 sets Jumping Lunges 20 sec Body Weight
Superset with: Lying Hand to Heel Touches 20 sec Body Weight 20 sec
17

PHASE
4
WORKOUTS
CONTINUOUSLY
DAY 8
WORKOUT
Arms, Legs & Cardio
Workout Time: 35-40 min.
SETS EXERCISES REPS WEIGHT REST
1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None
4 sets Standing Barbell Military Press 8 reps ............... lbs
Superset with: Behind Back Barbell Shrugs 15 reps ............... lbs 60 sec
4 sets Side laterals 8 reps ............... lbs
Superset with: Front Raises 8 reps ............... lbs 60 sec
4 sets Seated Calf Raises 20 reps ............... lbs 60 sec
6 sets Jumping Jacks 20 sec Body Weight
Superset with: Decline Sit-Ups 20 sec Body Weight 20 sec
18

PHASE
4
WORKOUTS
CONTINUOUSLY
DAY 9
WORKOUT
Legs
Workout Time: 40-45 min.
SETS EXERCISES REPS WEIGHT REST
Minimum Warm up with: 100 Body Weight Squats Maximum Body Weight Minimum
(Do a total of 100 Body Weight Squats as quickly as possible)
5 sets Barbell Crab Walks 20 reps (or 20 yards) ............... lbs 60 sec
1 set Leg Extension Till Failure ............... lbs (Heaviest Weight)
Dropset with: (Same as above) Till Failure ............... lbs (Drop Weight)
Dropset with: (Same as above) Till Failure ............... lbs (Drop More Weight)
Dropset with: (Same as above) Till Failure ............... lbs (Drop More Weight)
Dropset with: (Same as above) Till Failure ............... lbs (Drop More Weight) 60 sec
(Do 5 drops minimum, meaning your weights dropped from heaviest to lightest in 5 dropsets, but do more than 5 drops if you can)
5 sets Dumbbell Leg Curl 12 reps ............... lbs
Triset with: One Leg Toe Touch (One leg) 12 reps Body Weight
Triset with: One Leg Toe Touch (The other leg) 12 reps Body Weight 20 sec
6 sets Half Burpees 20 sec Body Weight
Superset with: Crunch Knee Holds 20 sec Body Weight 20sec
19

PHASE
4
WORKOUTS
CONTINUOUSLY
DAY 10
WORKOUT
Functional Cardio
Workout Time: 10 min.
SETS EXERCISES REPS WEIGHT REST
5 sets Jumping Jacks 20 sec Body Weight
Triset with: Mountain Climbers 20 sec Body Weight
Triset with: Air Jacks 20 sec Body Weight 60 sec
TIP: Now continue back to the beginning of Phase 4. After a while, you may periodically repeat
Phase 3 for 12 days in order to give your muscles a shock (this will build muscle), which will prevent
them from going into a plateau. If you need to lose even more weight, you may want to do the
24 Week Advanced Fitness Coaching or undertake our Committed program.
20

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Exercise Substitution Print Out
Always try to perform the original exercises as directed in the Six Pack Shortcuts program. Only when necessary due to
not having the equipment available OR any physical or medical reason should you substitute the Listed Exercises
(which is the original exercises in the program)
Use the No Weight Alternatives Exercise only if you don’t have the equipment to the Weighted Alternatives. Remember,
weighted exercises stimulate more muscle growth than body weight exercises. Because of that, when replacing the
Listed Exercise with a No Weight Exercise, PERFORM 2 EXTRA SETS for that exercise and perform all sets to
failure.
If you can’t find an alternative exercise to substitute, email me at mike@sixpackshortcuts.com
If you do not have access to a gym, most of the Listed Exercises can be substituted with an adjustable Dumbbell Set, Flat
Bench, Door Frame Chin Up Bar OR Olympic Size Bench Press(with weighted Plates and a Olympic size Barbell) and a
Door Frame Chin Up Bar.
Listed Exercise Alternative Exercise(s) Weights Alternative Exercise(s) No Weight
*All Exercises involving the use of
a barbell can be substituted with
Dumbbells and also the other
way around
* If you use No Weight Exercises to replace the Listed
Exercises, you must do 2 extra sets per exercises and
perform all sets till failure.
CHEST
Flat Bench press Flat DB Press Push Ups
Incline Bench Press Incline DB Chest press Incline Push Ups (place feet at an incline)
Standing Barbell Curls Standing DB Curls Close Grip(underhanded) Pull Ups
Incline DB Chest press Incline Bench Press Incline Push Ups (place feet at an incline)
DB Flat Fly’s Wide Grip Bench Press Wide Push Ups
Weighted Dip Close Grip Bench, Dip Machine Close Grip Push Ups
4 Sec Push Ups 4 Sec Push Ups on knees or Reg Push Ups
Side to Side Push Ups
Clapping Push Ups or Reg Push Ups
BACK/TRAPS

Exercise Substitution Print Out
Bent Over Barbell Row
Bent Over DB Row, T Bar Row, Chin Ups (overhand)
Chin Ups, Cable Lat Pull Downs
Standing Barbell Shrugs Standing DB Shrugs DB Side Laterals (to the ceiling with both DB touching)
Standing DB Shrugs Standing Barbell Shrugs DB Side Laterals (to the ceiling with both DB touching)
Dead Lifts DB Deadlifts DB Swing – Hold 1 Db in front of you with both hands,
hanging b/t your legs. Stand with a wide stance, squat
down, and swing the DB forward towards eye level as you
stand up.
Wide Chin Ups
One Arm DB Row, Barbell or DB Over Hand Towel Row (Middle Position)
Bent Over Row, Lat Pull Down
Back Ext w/Side Lateral Bent Over Side Laterals Prone Cobras, Bent Over Circles,
Plate Shrugs
Barbell or DB Shrugs
One Arm DB Row
Bent Over DB or Barbell Row, 3 Position Towel Row (High Position)
Chin Ups, Lat Pull Downs, Seated
Cable Row
Behind Back Barbell Shrugs Behind Back DB Shrugs, Reg DB
or Barbell Shrugs, Weighted
Prone Cobras(holding a light
Towel Shrugs to front or back – hold a towel or shirt at
shoulder width apart, pull each ends to get resistance,
shrug upwards.
weight on each while
performing prone cobras)
T- Bar Rows Deadlifts, Bent Over Barbell or Under Hand Towel Row (Low Position)
DB Row, Shoulder Width Chin
Ups(overhand grip)
Prone Cobras
ARMS
Skull Crushers
Close Grip Bench Press,
Overhead DB Ext, Cable Tricep
Close Grip Push Ups, Bench or Chair Dips

Exercise Substitution Print Out
Tricep Kickbacks
Seated Body Weight Dips
Seated DB Curls
Seated DB Overhead Ext
One Arm Tricep DB Ext
DB Hammer Curl
Standing DB Alternating Curl
Cable Triceps Ext (v bar or rope)
Preacher Curl
SHOULDERS
Barbell Clean and Press
Side Laterals
Ext, Weighted Dips
Skull Crushers, One Arm
Overhead DB Ext, Cable Tricep
Ext
Standing DB or Barbell Curls,
Underhand close grip Chin Ups,
Skull Crushers, Close Grip Bench
Press
Tricep Kickbacks, Skull Crushers,
Overhand Barbell Curl,
Overhand close grip Chin Ups,
Barbell Curls, Underhand close
grip Chin Ups, Preacher Curls
Skull Crushers, Close Grip Bench
Press, Overhead DB Ext
DB Concentration Curls – hold a
DB, sit on a chair or bench, keep
legs open and place back of arm
on inner thighs, perform the
curl.
DB Clean and Press, Upright
Rows
Close Grip Push Ups, Bench or Chair Dips
Inclined Close Grip Push Ups
Squat and Front Raise using Towel – Hold towel at shoulder
width and pull with resistance. Squat low enough so the
towel is touching the middle of your shins. Raise towel
towards the ceiling while standing up.
Circles - while holding anything of weight in each hand(ex:

Exercise Substitution Print Out
a can; a bottle of water; etc)
DB or Barbell Upright Rows DB or Barbell Front Raises Shoulder Push Ups – Get in Push Up position with feet
closer to your hands so your body is in a “V” position( your
glutes should be pointing to ceiling) come down for a push
up aiming the top of your head towards the floor b/t your
hands
Standing DB Shoulder Press Standing Military Press Front Raises to the ceiling – while holding anything of
weight with both hands. (ex: 1 gallon water jug; Back Pack
or Duffle Bag with books or something inside; etc)
Seated/Standing Military Press Seated/Standing DB Press Front Raises to the ceiling – while holding anything of
weight with both hands. (ex: 1 gallon water jug; Back Pack
or Duffle Bag with books or something inside; etc)
Front Raise
Circles
Barbell Front Raises (to the
ceiling)
DB or Barbell Upright Rows
DB Raises to the Ceiling, DB or
Barbell Upright Rows
LEGS
Barbell Squat Leg Press, Barbell or DB Lunges BW Squats
Leg Press
Barbell or DB Squat, Barbell or
DB Lunge, Barbell or DB Crab
Walks
Jumping Squats
Towel Front Raise – hold towel with both hands, palms
facing each other. Hand should be 3-4 inches apart. Raise
towel to the ceiling.
Circles - while holding anything of weight in each hand(ex:
a can; a bottle of water; etc)
Shoulder Push Ups- Get into Push Up position where feet is
closer to your hands so your body forms a “V” (your glutes
should be pointing to the ceiling. Come down for a push
up with top of your head towards the floor b/t your hands.

Exercise Substitution Print Out
Hopping Squats
BW Squats
Jumping Lunges
Reg Lunges, BW Squats
Seated Calf Raises Standing Calf Raises 3 Position Calf Raises
Barbell Crab Walks Barbell or DB Lunges BW Lunges, Jumping Lunges
DB Leg Curl
Lying Machine Leg Curl, Stiff Leg
Deadlifts,
One Leg Toe Touch(holding on to anything with weight to
add resistance)
DB Walking Lunges
Barbell Walking or Stationary
Lunges,
BW Lunges, Jumping Lunges, BW Crab Walk – wear a
backpack for extra resistance.
3-Position Calf Raises
Lying Leg Curl DB Leg Curl, Stiff Leg Deadlifts One Leg Toe Touch(holding on to anything with weight to
add resistance)
BW Standing Calf Raises Seated Calf Raise 3 Position Calf Raises, Stepping Taps- (holding on to
anything with weight to add resistance)
Stiff Leg Dead Lift/Barbell/DB Lying Leg Curl, DB Leg Curl One Leg Toe Touch (holding on to anything with weight to
add resistance)
Seated Calf Raise Standing Calf Raises 3 Position Calf Raises, Stepping Taps- (holding on to
Front Squat and Press/Barbell/DB
One Leg Toe Touch
DB Swing – Hold 1 Db in front of
you with both hands, hanging
b/t your legs. Stand with a wide
stance, squat down, and swing
the DB forward towards eye
level as you stand up.
Lying Leg Curl, Stiff Leg
Deadlifts, DB Leg Curl
anything with weight to add resistance)
Squat and Front Raise using Towel – Hold towel at shoulder
width and pull with resistance. Squat low enough so the
towel is touching the middle of your shins. Raise towel
towards the ceiling while standing up.
ABS
Decline Sit-Ups
All Abs exercises can substitute each other. The same goes

Exercise Substitution Print Out
Lying Toe Touches
Hanging leg raises
Reverse Crunch
Lying Hand to Heel Touch
Crunch Knee Holds
FUNCTIONAL
Jumping Knee Tucks
Rocking Get Ups
Knee to Elbow Plank
Side Planks
with all
Functional exercises too. No 1 Ab
or Functional exercise is better
than the other. Different abs and
functional exercises help develop
your core as a whole. Try to follow
all of them as most will not need
any equipment. Don’t worry if you
can’t currently perform all the
exercises. Just do the ones you can
now, and in time you will develop
the strength and ability to do them
all.
*Remember, your abs will shown from lowering body fat
and not from doing “special” Ab Exercises.

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