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



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



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.


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



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


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




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




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



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




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




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




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




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




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


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




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


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




5 sets Standing Dumbbell Press 8 reps ............... lbs

Superset with: Barbell Shrugs 15 reps ............... lbs 60 sec


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



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




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


3 sets Standing Dumbbell Alternating Curl 8 reps ............... lbs 60 sec


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



(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)


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




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


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




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


Superset with: Decline Sit-Ups 20 sec Body Weight 20 sec

18

PHASE

4

WORKOUTS

CONTINUOUSLY

DAY 9

WORKOUT

Legs



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 More Weight)

Dropset with: (Same as above) Till Failure ............... lbs (Drop More Weight)


(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




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


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


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:


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.


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


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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