Six Pack Shortcuts Workout Manual

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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:
Page 2 and 3: This is Not a Review Or a Free Repo
Page 4 and 5: GETTING STARTED WORKOUTS WORKOUT DA
Page 6 and 7: WORKOUTS PHASE 1 WEEKS 1-4 DAY 1 WO
Page 12 and 13: PHASE 3 PURPOSE: LENGTH: SCHEDULE:
Page 14 and 15: PHASE 3 WORKOUTS 12 DAYS DAY 3 WORK
Page 16 and 17: PHASE 4 WORKOUTS CONTINUOUSLY DAY 2
Page 18 and 19: PHASE DAY 4 WORKOUT 4 WORKOUTS CONT
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Page 28 and 29: Exercise Substitution Print Out a c
Page 30 and 31: Exercise Substitution Print Out Lyi

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