Six Pack Shortcuts Workout Manual

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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 <strong>Pack</strong> 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 <strong>Pack</strong> 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
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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Six Pack Shortcuts Workout Manual

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