30.11.2015 Views

Six Pack Shortcuts Workout Manual

Create successful ePaper yourself

Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.

This is Not a Review Or a Free Report!<br />

This <strong>Workout</strong> <strong>Manual</strong> and Video Training (download links<br />

on the next page) are ”small parts” of the actual Mike<br />

Chang's <strong>Six</strong> <strong>Pack</strong> <strong>Shortcuts</strong> package, so that you know THE<br />

FACTS and THE TRUTH of what you will get if you decide to<br />

make a purchase.<br />

If after reading this document and watching the videos,<br />

you feel that the whole information within <strong>Six</strong> <strong>Pack</strong><br />

<strong>Shortcuts</strong> program is suitable for you and helpful to<br />

achieve your goals...<br />

Click here to get the complete package.<br />

(or use the download button on the last page of this document)


Hanging Leg Raise<br />

Exercise<br />

Skyscrapers<br />

Exercise<br />

Hydraulics<br />

Exercise<br />

Spidermans<br />

Exercise<br />

Kettle-BELL Swing<br />

Exercise<br />

Yoga Plank:<br />

Knee to Elbow<br />

Exercise<br />

Pushups<br />

Exercise<br />

Jumping Crunch<br />

Exercise<br />

Rocking Get Ups<br />

Exercise<br />

Knee to Elbow<br />

Plank Exercise<br />

Side to Side Jumps<br />

Exercise<br />

Ski HOPS<br />

Exercise


GETTING STARTED<br />

WORKOUTS<br />

WORKOUT DAYS<br />

Each phase of the program has workout days. Repeat the workout days without skipping a day. For example, in phase 1,<br />

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<br />

working out 5 days a week and resting 2 days if you want a quick jump-start into the program. Minimum workout<br />

days would be 4 days per week.<br />

EXAMPLE OF A SCHEDULE FOR PHASE 1<br />

TIP: All you have to remember<br />

is what day you worked<br />

on last, this way it is easier<br />

to keep up with the routine<br />

instead of trying to match<br />

the workout days specifically<br />

with the days of the week.<br />

REST DAYS FOR ALL 4 WORKOUT PHASES<br />

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<br />

rest days during the first 2 weeks of training. Afterwards, your muscles will start to adapt to the workouts and will respond<br />

with less soreness. Getting 6-8 hours of sleep per night is a must for proper muscle recovery. You can still work your muscle<br />

if you feel a little soreness just as long as it doesn’t feel painful.<br />

1


WORKOUTS<br />

GETTING STARTED (CONT’D)<br />

REST TIMES BETWEEN SETS<br />

Every phase has specific rest times. I encourage you to use a stopwatch to track the amount of rest between every set.<br />

This will ensure your heart rate stays elevated and that you have high intensity workouts every time to burn more body fat.<br />

To increase the intensity of your workouts, you can shorten the rest time between your sets OR increase your weight to<br />

further challenge yourself.<br />

SUPERSETS<br />

Supersets are 2 exercises performed back to back with no rest in between. They can be on opposing muscles. For example:<br />

back & chest; biceps & triceps; quads & hamstrings. Supersets can also be done doing 2 exercises back to back on<br />

the same muscle group. For example: Bench Press & Dumbbell Flys; Barbell Curls & Dumbbell Hammer Curls.<br />

TRISETS<br />

Same as a superset, except it’s 3 exercises in a row nonstop instead of 2.<br />

AMOUNT OF WEIGHT TO USE<br />

Pick a weight that you can perform the repetition needed for that exercise. If you started the program, its always safer to<br />

start off a little lighter and pyramid your way up as the sets progress. Make sure when you establish a weight used for an<br />

exercise, make sure it is heavy enough where you have difficulty finishing the last rep of the set.<br />

TILL FAILURE<br />

This means do the maximum number of repetitions of an exercise until your muscles fail, or can’t do anymore.<br />

EXERCISE SUBSTITUTIONS<br />

See Exercise Substitution worksheet.<br />

2


WORKOUTS<br />

PHASE<br />

1<br />

WEEKS 1-4<br />

DAY 1<br />

WORKOUT<br />

PURPOSE:<br />

Building your metabolism.<br />

LENGTH: Repeat all the workout days for 4 weeks before moving on to Phase 2.<br />

SCHEDULE: <strong>Workout</strong> 5 days and rest 2 days each week during this phase. (See example on page 1)<br />

MEALS:<br />

WEIGHT:<br />

Implement 1-2 Zero Willpower Eating System meals per day.<br />

Use the WEIGHT column to write the weight you lift. It should be heavy enough for you to be<br />

able to finish the number of reps for your first 2 sets.<br />

Total Body <strong>Workout</strong><br />

SETS EXERCISES REPS WEIGHT REST<br />

1 set Warm up with: Push Ups 10-20 reps Body Weight None<br />

3 sets Flat Bench press 12 reps ............... lbs<br />

Superset with: Bent over Barbell Row 12 reps ............... lbs 90 sec<br />

2 sets Seated Military Press 12 reps ............... lbs<br />

Superset with: Standing Barbell Shrugs 15 reps ............... lbs 90 sec<br />

2 sets Standing Barbell Curls 12 reps ............... lbs<br />

Superset with: Seated Body Weight Dips Till Failure / 70% of 1st set Body Weight 90 sec<br />

(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)<br />

<strong>Workout</strong> Time: 40-45 min.<br />

2 sets Barbell Squat 15 reps ............... lbs<br />

Superset with: Stiff Dead Lifts 15 reps ............... lbs 90 sec<br />

1 set Standing Calf Raises 20 reps Body Weight<br />

Superset with: Running In Place (Weighted) 90 sec ............... lbs 90 sec<br />

4 sets Decline Sit-Ups 15 sec Body Weight 15 sec<br />

3


WORKOUTS<br />

PHASE<br />

1<br />

WEEKS 1-4<br />

DAY 2<br />

WORKOUT<br />

Total Body <strong>Workout</strong><br />

<strong>Workout</strong> Time: 40-45 min.<br />

SETS EXERCISES REPS WEIGHT REST<br />

1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None<br />

2 sets Incline Dumbbell Chest Press 12 reps ............... lbs<br />

Superset with: Wide Chin Ups 12 reps ................ lbs 90 sec<br />

2 sets Standing Dumbbell Shoulder Press 12 reps ............... lbs<br />

Superset with: Standing Dumbbell Shrugs 15 reps ............... lbs 90 sec<br />

2 sets Seated Dumbbell Curls (Both arms) 12 reps ............... lbs<br />

Superset with: Seated dumbbell overhead ext 12 reps ............... lbs 90 sec<br />

2 sets Dumbbell Walking Lunges 20 reps (or 20 yards) ............... lbs<br />

Superset with: Dumbbell Stiff Leg Dead Lift 12 reps ............... lbs 90 sec<br />

1 set 3-Position Calf Raises 30 reps per position Body Weight 90 sec<br />

(Totalling 90 Calf Raises with no rest between the 3 positions, afterwards rest for 90 seconds)<br />

4 sets Bicycle Crunch 20 reps Body Weight<br />

Superset with: Mountain Climbers 30 sec Body Weight 90 sec<br />

4


WORKOUTS<br />

PHASE<br />

1<br />

WEEKS 1-4<br />

DAY 3<br />

WORKOUT<br />

Abs & Cardio<br />

<strong>Workout</strong> Time: 32-37 min.<br />

SETS EXERCISES REPS WEIGHT REST<br />

10 sets Body Weight Squats 20 sec Body Weight<br />

Superset with: Dynamic Push-Ups 20 sec Body Weight<br />

Superset with: Prone Cobras 20 sec Body Weight<br />

Superset with: Jumping Jacks 20 sec Body Weight<br />

Superset with: Mountain Climbers 20 sec Body Weight 1:30-2:00 min<br />

DAY 4<br />

WORKOUT<br />

Abs & Cardio<br />

<strong>Workout</strong> Time: 25 min.<br />

SETS EXERCISES REPS WEIGHT REST<br />

10 sets High Knees 20 sec Body Weight<br />

Triset with: Half Burpees 20 sec Body Weight<br />

Triset with: Reverse Crunch 20 sec Body Weight 90 sec<br />

5


WORKOUTS<br />

PHASE<br />

2<br />

WEEKS 5-8<br />

DAY 1<br />

WORKOUT<br />

PURPOSE: Burn the belly fat to see more visual results and build some quality muscles.<br />

LENGTH: Repeat all the workout days for 4 weeks before moving on to Phase 3.<br />

SCHEDULE: <strong>Workout</strong> 6 days and rest only 1 day each week during this phase.<br />

MEALS: Implement 3 Zero Willpower Eating System meals per day.<br />

WEIGHT: Use the WEIGHT column to write the weight you lift. It should be heavy enough for you to be<br />

able to finish the number of reps for your first 2 sets.<br />

Chest, Arms & Cardio<br />

SETS EXERCISES REPS WEIGHT REST<br />

1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None<br />

4 sets Incline Dumbbell Bench Press 10 reps ............... lbs<br />

Superset with: Dumbbell Flat Fly’s 10 reps ............... lbs 90 sec<br />

3 sets Side to Side Push ups 30 sec Body Weight 90 sec<br />

3 sets Barbell Clean & Press 10 reps ............... lbs 90 sec<br />

<strong>Workout</strong> Time: 45-50 min.<br />

3 sets Front Raise 10 reps<br />

Superset with: Side Laterals 10 reps<br />

............... lbs (heaviest)<br />

............... lbs (heaviest)<br />

Superset with: Front Raise Till Failure ............... lbs (lighter)<br />

Superset with: Side Laterals Till Failure ............... lbs (lighter)<br />

Superset with: Front Raise Till Failure ............... lbs (lightest)<br />

Superset with: Side Laterals Till Failure ............... lbs (lightest) 90 sec<br />

(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,<br />

then grab the lightest dumbbell and do as many reps as you can. Perform all without rest in between.)<br />

4 sets Skull Crushers 10 reps ............... lbs<br />

Superset with: Tricep Kickbacks 10 reps ............... lbs 90 sec<br />

3 sets Side to Side Heel Touches 20 sec Body Weight<br />

Triset with: Jump Rope 20 sec Body Weight<br />

Triset with: Jumping Lunges 20 sec Body Weight 15 sec<br />

6


WORKOUTS<br />

PHASE<br />

2<br />

WEEKS 5-8<br />

DAY 2<br />

WORKOUT<br />

Arms, Abs & Core<br />

<strong>Workout</strong> Time: 40-45 min.<br />

SETS EXERCISES REPS WEIGHT REST<br />

1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None<br />

Minimum 50 Wide Grip Chin Ups Maximum Body Weight Minimum<br />

(Do a total of 50 Wide Grip Chin Ups as quickly as possible)<br />

5 sets Dead Lifts 10 reps ............... lbs 90 sec<br />

6 sets Preacher Curl 10 reps ............... lbs<br />

Triset with: Dumbbell Hammer Curl 10 reps ............... lbs<br />

Triset with: Dumbbell Shrugs 10 reps ............... lbs 90 sec<br />

3 sets Knee to Elbows 20 sec Body Weight 20 sec<br />

3 sets Hand-Sliding Crunches 20 sec Body Weight 20 sec<br />

7


WORKOUTS<br />

PHASE<br />

2<br />

WEEKS 5-8<br />

DAY 3<br />

WORKOUT<br />

Legs, Abs & Core<br />

<strong>Workout</strong> Time: 35-40 min.<br />

SETS EXERCISES REPS WEIGHT REST<br />

1 set Warm up with: Push Ups 10-20 reps Body Weight None<br />

3 sets Barbell Squats 10 reps ............... lbs<br />

Superset with: Walking Lunges 20 reps (or 20 yards) Body Weight 90 sec<br />

5 sets Barbell Stiff Leg Dead Lift 12 reps ............... lbs 90 sec<br />

3 sets Seated Calf Raise 25 reps ............... lbs<br />

Superset with: Knee to Elbow 20 sec Body Weight 90 sec<br />

4 sets Lying One Leg Toe Touch 20 sec Body Weight 20sec<br />

DAY 4<br />

WORKOUT<br />

Functional Cardio<br />

<strong>Workout</strong> Time: 32 min.<br />

SETS EXERCISES REPS WEIGHT REST<br />

10 sets Burpees 20 sec Body Weight<br />

Superset with: Step Up Taps 20 sec Body Weight<br />

Superset with: 180 Jump Squats 20 sec Body Weight<br />

Superset with: Side to Side Jumps 20 sec Body Weight<br />

Superset with: Hydraulics 20 sec Body Weight 90 sec<br />

8


PHASE<br />

3<br />

PURPOSE:<br />

LENGTH:<br />

SCHEDULE:<br />

MEALS:<br />

WEIGHT:<br />

WORKOUTS<br />

12 DAYS<br />

Shock and build muscles, especially around the core area to prevent the fat from returning.<br />

Repeat all 3 workout days 4 times for 12 days.<br />

<strong>Workout</strong> 12 days straight without taking any rest days during this phase.<br />

Now you need to eat 5 Zero Willpower Eating System meals per day.<br />

Use the WEIGHT column to write the weight you lift. It should be heavier than the previous<br />

phases since the reps are much lower.<br />

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<br />

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<br />

until you are confident on the amount of weight you can handle for the amount of reps you need.<br />

DAY 1<br />

WORKOUT<br />

Chest, Legs & Core<br />

<strong>Workout</strong> Time: 35-40 min.<br />

SETS EXERCISES REPS WEIGHT REST<br />

1 set Warm up with: Push Ups 10-20 reps Body Weight None<br />

5 sets Heavy Barbell Squats 12, 8, 5, 5, 5 reps ............... lbs 90 sec<br />

5 sets Heavy Incline Bench Press 10, 5, 5, 5, 5 reps ............... lbs 90 sec<br />

5 sets Weighted Dips 15, 7, 5, 5, 5 reps ............... lbs 90 sec<br />

Minimum 100 Hanging Leg Raises Maximum Body Weight Minimum<br />

(Do a total of 100 Hanging Leg Raises as quickly as possible)<br />

9


PHASE<br />

3<br />

WORKOUTS<br />

12 DAYS<br />

DAY 2<br />

WORKOUT<br />

Legs, Arms & Core<br />

<strong>Workout</strong> Time: 45-50 min.<br />

SETS EXERCISES REPS WEIGHT REST<br />

1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None<br />

6 sets Heavy Dead Lifts 12, 8, 5, 5, 5, 5 reps ............... lbs 90 sec<br />

6 sets Wide Chin Ups Till failure Body Weight 90 sec<br />

(If reps are over 10, use a dumbbell for added resistance)<br />

5 sets Heavy Upright Rows 12, 6, 6, 6, 6 reps ............... lbs 90 sec<br />

5 sets Standing Military Press 12, 8, 5, 5, 5 reps ............... lbs 90 sec<br />

4 sets Decline Sit-Ups 15 sec Body Weight 15 sec<br />

10


PHASE<br />

3<br />

WORKOUTS<br />

12 DAYS<br />

DAY 3<br />

WORKOUT<br />

Legs, Arms & Core<br />

<strong>Workout</strong> Time: 30-35 min.<br />

SETS EXERCISES REPS WEIGHT REST<br />

1 set Warm up with: Push Ups 10-20 reps Body Weight None<br />

5 sets Front Squat & Press 12, 5, 5, 5, 5 reps ............... lbs 90 sec<br />

5 sets Heavy Bicep Curls 8, 5, 5, 5, 5 reps ............... lbs<br />

Superset with: Shrugs Till Failure ............... lbs 90 sec<br />

1 set Leg Press 12 reps ............... lbs (Heaviest Weight)<br />

Dropset with: (Same as above) Till Failure ............... lbs (Drop Weight)<br />

Dropset with: (Same as above) Till Failure ............... lbs (Drop More Weight) 90 sec<br />

(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)<br />

TIP: You may periodically repeat Phase 3 for 12 days in the future even after Phase 4 in order to give<br />

your muscles a shock, which will prevent them from going into a plateau.<br />

11


PHASE<br />

4<br />

PURPOSE:<br />

LENGTH:<br />

SCHEDULE:<br />

MEALS:<br />

WEIGHT:<br />

WORKOUTS<br />

CONTINUOUSLY<br />

Loose the last pounds to reveal the sixpack abs and maintain the shape you want to be in.<br />

You will continue to perform the workouts in this phase as a maintenance program.<br />

<strong>Workout</strong> 5-6 days and rest 1-2 days each week during this phase.<br />

Now you need to fully implement 5-6 Zero Willpower Eating System meals per day.<br />

If you’re satisfied with your body at the end of the 12 weeks, keep using the same amount of<br />

weight to maintain. If you want to become more lean and ripped, continue to add weight to<br />

your exercises.<br />

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<br />

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.<br />

DAY 1<br />

WORKOUT<br />

Arms, Chest & Cardio<br />

<strong>Workout</strong> Time: 40-45 min.<br />

SETS EXERCISES REPS WEIGHT REST<br />

1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None<br />

4 sets Flat Dumbbell Press 8 reps ............... lbs 60 sec<br />

During rest period: Lying Toe Touch 20 sec Body Weight<br />

3 sets Flat Dumbbell Fly 8 sets ............... lbs 60 sec<br />

During rest period: Lying Toe Touch 20 sec Body Weight<br />

4 sets Standing Barbell Curls 8 sets ............... lbs 60 sec<br />

3 sets Preacher Curls 8 sets ............... lbs 60 sec<br />

8 sets Burpees 20 sec Body Weight 20 sec<br />

12


PHASE<br />

4<br />

WORKOUTS<br />

CONTINUOUSLY<br />

DAY 2<br />

WORKOUT<br />

Arms, Legs & Abs<br />

<strong>Workout</strong> Time: 40-45 min.<br />

SETS EXERCISES REPS WEIGHT REST<br />

1 set Warm up with: Push Ups 10-20 reps Body Weight None<br />

3 sets Wide Pull Ups Till failure Body Weight 60 sec<br />

During rest period: Wide Push Ups 15 reps Body Weight<br />

3 sets T-Bar Rows 10 reps ............... lbs 60 sec<br />

During rest period: Prone Cobras 10 reps Body Weight<br />

3 sets Back Ext with Side Laterals 12 reps ............... lbs 60 sec<br />

During rest period: Prone Cobras 10 reps Body Weight<br />

4 sets Cable Triceps Ext (V bar or rope) 8 reps ............... lbs 60 sec<br />

During rest period: Close Grip Push Ups 15 reps Body Weight<br />

3 sets One Arm Dumbbell Ext 12 reps ............... lbs 60 sec<br />

During rest period: Close Grip Push Ups 15 reps Body Weight<br />

3 sets Lying Toe Touches 20 sec Body Weight<br />

Triset with: Reverse Crunch 20 sec Body Weight<br />

Triset with: Circles 20 sec Body Weight 60 sec<br />

13


PHASE<br />

4<br />

WORKOUTS<br />

CONTINUOUSLY<br />

DAY 3<br />

WORKOUT<br />

Arms, Legs & Abs<br />

<strong>Workout</strong> Time: 40-45 min.<br />

SETS EXERCISES REPS WEIGHT REST<br />

1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None<br />

5 sets Standing Dumbbell Press 8 reps ............... lbs<br />

Superset with: Barbell Shrugs 15 reps ............... lbs 60 sec<br />

During rest period: Elbow Knee Crunch 20 sec Body Weight<br />

5 sets Barbell Front Raises (to the ceiling) 8 reps ............... lbs<br />

Superset with: Plate Shrugs 15 reps ............... lbs 60 sec<br />

During rest period: Elbow Knee Crunch 20 sec Body Weight<br />

1 set 3-Position Calf Raises 30 reps per position Body Weight 60 sec<br />

6 sets Jumping Knee Tucks 20 sec Body Weight<br />

Superset with: Rocking Get Ups 20 sec Body Weight 20 sec<br />

14


PHASE<br />

DAY 4<br />

WORKOUT<br />

4<br />

WORKOUTS<br />

CONTINUOUSLY<br />

Arms, Legs & Abs<br />

<strong>Workout</strong> Time: 40-45 min.<br />

SETS EXERCISES REPS WEIGHT REST<br />

1 set Warm up with: Push Ups 10-20 reps Body Weight None<br />

5 sets Standing Dumbbell Press 8 reps ............... lbs<br />

Superset with: Barbell Shrugs 15 reps ............... lbs 60 sec<br />

During rest period: Elbow Knee Crunch 20 sec Body Weight<br />

3 sets Barbell Squat 10 reps ............... lbs<br />

Triset with: Dumbbell Walking Lunges 20 reps (or 15 yards) ............... lbs<br />

Triset with: Jumping Lunges 20 reps Body Weight 60 sec<br />

4 sets Stiff Leg Dead Lifts 12 reps ............... lbs<br />

Superset with: One Leg Toe Touch 12 reps ............... lbs 60 sec<br />

6 sets Hopping Squats 20 sec Body Weight<br />

Superset with: Stepping Taps 20 sec Body Weight 20 sec<br />

DAY 5<br />

WORKOUT<br />

Functional Cardio<br />

<strong>Workout</strong> Time: 10 min.<br />

SETS EXERCISES REPS WEIGHT REST<br />

5 sets Jumping Jacks 20 sec Body Weight<br />

Triset with: Mountain Climbers 20 sec Body Weight<br />

Triset with: Air Jacks 20 sec Body Weight 60 sec<br />

15


PHASE<br />

DAY 6<br />

WORKOUT<br />

4<br />

WORKOUTS<br />

CONTINUOUSLY<br />

Chest & Arms<br />

<strong>Workout</strong> Time: 30-35 min.<br />

SETS EXERCISES REPS WEIGHT REST<br />

1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None<br />

4 sets Incline Bench Press 8 reps ............... lbs 60 sec<br />

During rest period: Wide Push Ups 10-15 reps Body Weight<br />

3 sets Dips (Lean forward to work on chest) Till Failure Body Weight 60 sec<br />

During rest period: Wide Push Ups 10-15 reps Body Weight<br />

3 sets Standing Dumbbell Alternating Curl 8 reps ............... lbs 60 sec<br />

During rest period: Wide Push Ups 10-15 reps Body Weight<br />

1 set Standing Dumbbell Hammer Curls (Both arms) Till Failure ............... lbs (Heaviest Weight)<br />

Dropset with: (Same as above) Till Failure ............... lbs (Drop Weight)<br />

Dropset with: (Same as above) Till Failure ............... lbs (Drop More Weight) 60 sec<br />

(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)<br />

During rest period: Wide Push Ups 10-15 reps Body Weight<br />

3 sets Push Ups 20 sec Body Weight<br />

Superset with: Side to Side Push Ups 20 sec Body Weight<br />

Superset with: Side Planks (One side) 20 sec Body Weight<br />

Superset with: Side Planks (The other side) 20 sec Body Weight 60 sec<br />

16


PHASE<br />

4<br />

WORKOUTS<br />

CONTINUOUSLY<br />

DAY 7<br />

WORKOUT<br />

Arms, Core & Abs<br />

<strong>Workout</strong> Time: 35-40 min.<br />

SETS EXERCISES REPS WEIGHT REST<br />

1 set Warm up with: Push Ups 10-20 reps Body Weight None<br />

3 sets Wide Pull Ups Till failure Body Weight 60 sec<br />

During rest period: Wide Push Ups 15 reps Body Weight<br />

3 sets T-Bar Rows 10 reps ............... lbs 60 sec<br />

During rest period: Prone Cobras 10 reps Body Weight<br />

3 sets Dead Lifts 12 reps ................ lbs 60 sec<br />

4 sets One Arm Dumbbell Row 8 reps ............... lbs<br />

Superset with: Prone Cobras 10 reps Body Weight 60 sec<br />

4 sets Skull Crushers 12 reps ............... lbs<br />

Superset with: Bench Dips Till failure Body Weight 60 sec<br />

4 sets Jumping Lunges 20 sec Body Weight<br />

Superset with: Lying Hand to Heel Touches 20 sec Body Weight 20 sec<br />

17


PHASE<br />

4<br />

WORKOUTS<br />

CONTINUOUSLY<br />

DAY 8<br />

WORKOUT<br />

Arms, Legs & Cardio<br />

<strong>Workout</strong> Time: 35-40 min.<br />

SETS EXERCISES REPS WEIGHT REST<br />

1 set Warm up with: Jumping Jacks 15-20 sec Body Weight None<br />

4 sets Standing Barbell Military Press 8 reps ............... lbs<br />

Superset with: Behind Back Barbell Shrugs 15 reps ............... lbs 60 sec<br />

4 sets Side laterals 8 reps ............... lbs<br />

Superset with: Front Raises 8 reps ............... lbs 60 sec<br />

4 sets Seated Calf Raises 20 reps ............... lbs 60 sec<br />

6 sets Jumping Jacks 20 sec Body Weight<br />

Superset with: Decline Sit-Ups 20 sec Body Weight 20 sec<br />

18


PHASE<br />

4<br />

WORKOUTS<br />

CONTINUOUSLY<br />

DAY 9<br />

WORKOUT<br />

Legs<br />

<strong>Workout</strong> Time: 40-45 min.<br />

SETS EXERCISES REPS WEIGHT REST<br />

Minimum Warm up with: 100 Body Weight Squats Maximum Body Weight Minimum<br />

(Do a total of 100 Body Weight Squats as quickly as possible)<br />

5 sets Barbell Crab Walks 20 reps (or 20 yards) ............... lbs 60 sec<br />

1 set Leg Extension Till Failure ............... lbs (Heaviest Weight)<br />

Dropset with: (Same as above) Till Failure ............... lbs (Drop Weight)<br />

Dropset with: (Same as above) Till Failure ............... lbs (Drop More Weight)<br />

Dropset with: (Same as above) Till Failure ............... lbs (Drop More Weight)<br />

Dropset with: (Same as above) Till Failure ............... lbs (Drop More Weight) 60 sec<br />

(Do 5 drops minimum, meaning your weights dropped from heaviest to lightest in 5 dropsets, but do more than 5 drops if you can)<br />

5 sets Dumbbell Leg Curl 12 reps ............... lbs<br />

Triset with: One Leg Toe Touch (One leg) 12 reps Body Weight<br />

Triset with: One Leg Toe Touch (The other leg) 12 reps Body Weight 20 sec<br />

6 sets Half Burpees 20 sec Body Weight<br />

Superset with: Crunch Knee Holds 20 sec Body Weight 20sec<br />

19


PHASE<br />

4<br />

WORKOUTS<br />

CONTINUOUSLY<br />

DAY 10<br />

WORKOUT<br />

Functional Cardio<br />

<strong>Workout</strong> Time: 10 min.<br />

SETS EXERCISES REPS WEIGHT REST<br />

5 sets Jumping Jacks 20 sec Body Weight<br />

Triset with: Mountain Climbers 20 sec Body Weight<br />

Triset with: Air Jacks 20 sec Body Weight 60 sec<br />

TIP: Now continue back to the beginning of Phase 4. After a while, you may periodically repeat<br />

Phase 3 for 12 days in order to give your muscles a shock (this will build muscle), which will prevent<br />

them from going into a plateau. If you need to lose even more weight, you may want to do the<br />

24 Week Advanced Fitness Coaching or undertake our Committed program.<br />

20


click “Download” button above to<br />

GET SIX PACK SHORTCUTS FULL PACKAGE<br />

FOR $97


Exercise Substitution Print Out<br />

<br />

<br />

<br />

<br />

Always try to perform the original exercises as directed in the <strong>Six</strong> <strong>Pack</strong> <strong>Shortcuts</strong> program. Only when necessary due to<br />

not having the equipment available OR any physical or medical reason should you substitute the Listed Exercises<br />

(which is the original exercises in the program)<br />

Use the No Weight Alternatives Exercise only if you don’t have the equipment to the Weighted Alternatives. Remember,<br />

weighted exercises stimulate more muscle growth than body weight exercises. Because of that, when replacing the<br />

Listed Exercise with a No Weight Exercise, PERFORM 2 EXTRA SETS for that exercise and perform all sets to<br />

failure.<br />

If you can’t find an alternative exercise to substitute, email me at mike@sixpackshortcuts.com<br />

If you do not have access to a gym, most of the Listed Exercises can be substituted with an adjustable Dumbbell Set, Flat<br />

Bench, Door Frame Chin Up Bar OR Olympic Size Bench Press(with weighted Plates and a Olympic size Barbell) and a<br />

Door Frame Chin Up Bar.<br />

Listed Exercise Alternative Exercise(s) Weights Alternative Exercise(s) No Weight<br />

*All Exercises involving the use of<br />

a barbell can be substituted with<br />

Dumbbells and also the other<br />

way around<br />

* If you use No Weight Exercises to replace the Listed<br />

Exercises, you must do 2 extra sets per exercises and<br />

perform all sets till failure.<br />

CHEST<br />

Flat Bench press Flat DB Press Push Ups<br />

Incline Bench Press Incline DB Chest press Incline Push Ups (place feet at an incline)<br />

Standing Barbell Curls Standing DB Curls Close Grip(underhanded) Pull Ups<br />

Incline DB Chest press Incline Bench Press Incline Push Ups (place feet at an incline)<br />

DB Flat Fly’s Wide Grip Bench Press Wide Push Ups<br />

Weighted Dip Close Grip Bench, Dip Machine Close Grip Push Ups<br />

4 Sec Push Ups 4 Sec Push Ups on knees or Reg Push Ups<br />

Side to Side Push Ups<br />

Clapping Push Ups or Reg Push Ups<br />

BACK/TRAPS


Exercise Substitution Print Out<br />

Bent Over Barbell Row<br />

Bent Over DB Row, T Bar Row, Chin Ups (overhand)<br />

Chin Ups, Cable Lat Pull Downs<br />

Standing Barbell Shrugs Standing DB Shrugs DB Side Laterals (to the ceiling with both DB touching)<br />

Standing DB Shrugs Standing Barbell Shrugs DB Side Laterals (to the ceiling with both DB touching)<br />

Dead Lifts DB Deadlifts DB Swing – Hold 1 Db in front of you with both hands,<br />

hanging b/t your legs. Stand with a wide stance, squat<br />

down, and swing the DB forward towards eye level as you<br />

stand up.<br />

Wide Chin Ups<br />

One Arm DB Row, Barbell or DB Over Hand Towel Row (Middle Position)<br />

Bent Over Row, Lat Pull Down<br />

Back Ext w/Side Lateral Bent Over Side Laterals Prone Cobras, Bent Over Circles,<br />

Plate Shrugs<br />

Barbell or DB Shrugs<br />

One Arm DB Row<br />

Bent Over DB or Barbell Row, 3 Position Towel Row (High Position)<br />

Chin Ups, Lat Pull Downs, Seated<br />

Cable Row<br />

Behind Back Barbell Shrugs Behind Back DB Shrugs, Reg DB<br />

or Barbell Shrugs, Weighted<br />

Prone Cobras(holding a light<br />

Towel Shrugs to front or back – hold a towel or shirt at<br />

shoulder width apart, pull each ends to get resistance,<br />

shrug upwards.<br />

weight on each while<br />

performing prone cobras)<br />

T- Bar Rows Deadlifts, Bent Over Barbell or Under Hand Towel Row (Low Position)<br />

DB Row, Shoulder Width Chin<br />

Ups(overhand grip)<br />

Prone Cobras<br />

ARMS<br />

Skull Crushers<br />

Close Grip Bench Press,<br />

Overhead DB Ext, Cable Tricep<br />

Close Grip Push Ups, Bench or Chair Dips


Exercise Substitution Print Out<br />

Tricep Kickbacks<br />

Seated Body Weight Dips<br />

Seated DB Curls<br />

Seated DB Overhead Ext<br />

One Arm Tricep DB Ext<br />

DB Hammer Curl<br />

Standing DB Alternating Curl<br />

Cable Triceps Ext (v bar or rope)<br />

Preacher Curl<br />

SHOULDERS<br />

Barbell Clean and Press<br />

Side Laterals<br />

Ext, Weighted Dips<br />

Skull Crushers, One Arm<br />

Overhead DB Ext, Cable Tricep<br />

Ext<br />

Standing DB or Barbell Curls,<br />

Underhand close grip Chin Ups,<br />

Skull Crushers, Close Grip Bench<br />

Press<br />

Tricep Kickbacks, Skull Crushers,<br />

Overhand Barbell Curl,<br />

Overhand close grip Chin Ups,<br />

Barbell Curls, Underhand close<br />

grip Chin Ups, Preacher Curls<br />

Skull Crushers, Close Grip Bench<br />

Press, Overhead DB Ext<br />

DB Concentration Curls – hold a<br />

DB, sit on a chair or bench, keep<br />

legs open and place back of arm<br />

on inner thighs, perform the<br />

curl.<br />

DB Clean and Press, Upright<br />

Rows<br />

Close Grip Push Ups, Bench or Chair Dips<br />

Inclined Close Grip Push Ups<br />

Squat and Front Raise using Towel – Hold towel at shoulder<br />

width and pull with resistance. Squat low enough so the<br />

towel is touching the middle of your shins. Raise towel<br />

towards the ceiling while standing up.<br />

Circles - while holding anything of weight in each hand(ex:


Exercise Substitution Print Out<br />

a can; a bottle of water; etc)<br />

DB or Barbell Upright Rows DB or Barbell Front Raises Shoulder Push Ups – Get in Push Up position with feet<br />

closer to your hands so your body is in a “V” position( your<br />

glutes should be pointing to ceiling) come down for a push<br />

up aiming the top of your head towards the floor b/t your<br />

hands<br />

Standing DB Shoulder Press Standing Military Press Front Raises to the ceiling – while holding anything of<br />

weight with both hands. (ex: 1 gallon water jug; Back <strong>Pack</strong><br />

or Duffle Bag with books or something inside; etc)<br />

Seated/Standing Military Press Seated/Standing DB Press Front Raises to the ceiling – while holding anything of<br />

weight with both hands. (ex: 1 gallon water jug; Back <strong>Pack</strong><br />

or Duffle Bag with books or something inside; etc)<br />

Front Raise<br />

Circles<br />

Barbell Front Raises (to the<br />

ceiling)<br />

DB or Barbell Upright Rows<br />

DB Raises to the Ceiling, DB or<br />

Barbell Upright Rows<br />

LEGS<br />

Barbell Squat Leg Press, Barbell or DB Lunges BW Squats<br />

Leg Press<br />

Barbell or DB Squat, Barbell or<br />

DB Lunge, Barbell or DB Crab<br />

Walks<br />

Jumping Squats<br />

Towel Front Raise – hold towel with both hands, palms<br />

facing each other. Hand should be 3-4 inches apart. Raise<br />

towel to the ceiling.<br />

Circles - while holding anything of weight in each hand(ex:<br />

a can; a bottle of water; etc)<br />

Shoulder Push Ups- Get into Push Up position where feet is<br />

closer to your hands so your body forms a “V” (your glutes<br />

should be pointing to the ceiling. Come down for a push<br />

up with top of your head towards the floor b/t your hands.


Exercise Substitution Print Out<br />

Hopping Squats<br />

BW Squats<br />

Jumping Lunges<br />

Reg Lunges, BW Squats<br />

Seated Calf Raises Standing Calf Raises 3 Position Calf Raises<br />

Barbell Crab Walks Barbell or DB Lunges BW Lunges, Jumping Lunges<br />

DB Leg Curl<br />

Lying Machine Leg Curl, Stiff Leg<br />

Deadlifts,<br />

One Leg Toe Touch(holding on to anything with weight to<br />

add resistance)<br />

DB Walking Lunges<br />

Barbell Walking or Stationary<br />

Lunges,<br />

BW Lunges, Jumping Lunges, BW Crab Walk – wear a<br />

backpack for extra resistance.<br />

3-Position Calf Raises<br />

Lying Leg Curl DB Leg Curl, Stiff Leg Deadlifts One Leg Toe Touch(holding on to anything with weight to<br />

add resistance)<br />

BW Standing Calf Raises Seated Calf Raise 3 Position Calf Raises, Stepping Taps- (holding on to<br />

anything with weight to add resistance)<br />

Stiff Leg Dead Lift/Barbell/DB Lying Leg Curl, DB Leg Curl One Leg Toe Touch (holding on to anything with weight to<br />

add resistance)<br />

Seated Calf Raise Standing Calf Raises 3 Position Calf Raises, Stepping Taps- (holding on to<br />

Front Squat and Press/Barbell/DB<br />

One Leg Toe Touch<br />

DB Swing – Hold 1 Db in front of<br />

you with both hands, hanging<br />

b/t your legs. Stand with a wide<br />

stance, squat down, and swing<br />

the DB forward towards eye<br />

level as you stand up.<br />

Lying Leg Curl, Stiff Leg<br />

Deadlifts, DB Leg Curl<br />

anything with weight to add resistance)<br />

Squat and Front Raise using Towel – Hold towel at shoulder<br />

width and pull with resistance. Squat low enough so the<br />

towel is touching the middle of your shins. Raise towel<br />

towards the ceiling while standing up.<br />

ABS<br />

Decline Sit-Ups<br />

All Abs exercises can substitute each other. The same goes


Exercise Substitution Print Out<br />

Lying Toe Touches<br />

Hanging leg raises<br />

Reverse Crunch<br />

Lying Hand to Heel Touch<br />

Crunch Knee Holds<br />

FUNCTIONAL<br />

Jumping Knee Tucks<br />

Rocking Get Ups<br />

Knee to Elbow Plank<br />

Side Planks<br />

with all<br />

Functional exercises too. No 1 Ab<br />

or Functional exercise is better<br />

than the other. Different abs and<br />

functional exercises help develop<br />

your core as a whole. Try to follow<br />

all of them as most will not need<br />

any equipment. Don’t worry if you<br />

can’t currently perform all the<br />

exercises. Just do the ones you can<br />

now, and in time you will develop<br />

the strength and ability to do them<br />

all.<br />

*Remember, your abs will shown from lowering body fat<br />

and not from doing “special” Ab Exercises.


click “Download” button above to<br />

GET SIX PACK SHORTCUTS FULL PACKAGE<br />

FOR $97

Hooray! Your file is uploaded and ready to be published.

Saved successfully!

Ooh no, something went wrong!