Six Pack Shortcuts Workouts

1. SPS - THE WORKOUTS

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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.

Here is an Example for a 2 Weeks Workout Schedule:

Mon Day 1 workout Mon Day 2 workout Mon Day 3 workout Mon Day 4 workout

Tue Day 2 workout Tue Day 3 workout Tue Day 4 workout Tue Day 1 workout

Wed Day 3 workout Wed Day 4 workout Wed Day 1 workout Wed Day 2 workout

Thurs Day 4 workout Thurs Day 1 workout Thurs Day 2 workout Thurs Day 3 workout

Fri Day 1 workout Fri Day 2 workout Fri Day 3 workout Fri Day 4 workout

Sat – rest Sat – rest Sat – rest Sat rest

Sun – rest Sun – rest Sun – rest Sun – rest

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.


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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.

REST TIMES BETWEEN SETS – Every phase as 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 on opposing muscles. For Ex: {Back/Chest}; {Biceps/Triceps}; {Quads/Hamstrings} Supersets can also be done doing 2 exercises back to back on the same muscle group. For Ex: {Bench Press/Dumbbell Flys }; {Barbell Curls/ Dumbbell Hammer Curls}. Anytime you see a / between 2 exercises, it represents a superset.

TRISETS – Same as a superset, except its 3 exercises in a row non stop 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.


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EXERCISE SUBSTITUTIONS – See Exercise Substitution Print Out

PHASE 1 WORKOUTS (Weeks 1 – 4) Rest times for this phase are 90 sec b/t each set. Repeat all the workout days for 4 weeks before moving on to Phase 2. DAY 1

Push Ups (warm up) 10 – 20 reps

Flat Bench press/Bent over Barbell Row 3 sets of 12 3 sets of 12

Seated Military Press/Standing Barbell Shrugs 2 sets of 12 2 sets of 15

Standing Barbell Curls/Seated Body Weight Dips 2 sets of 12 2 sets of max reps/70% 0f 1st set

Barbell Squat 2 sets of 15

Lying Leg Curl 2 sets of 15

Standing Calf Raises/ Running In Place (weighted) 1 set of 20 1 set of 90 sec

Decline Sit‐Ups 4 sets of 15 sec on, 15 sec rest


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DAY 2

Jumping Jacks (Warm Ups) 15 – 20 Secs

Incline Dumbbell Chest press/Wide Chin Ups 2 sets of 12 2 sets of 12

Standing Dumbbell Shoulder Press/Standing Dumbbell Shrugs 2 sets of 12 2 sets of 15

Seated Dumbbell Curls (both arms)/Seated dumbbell overhead ext 2 sets of 12 2 sets of 12

Dumbbell Walking Lunges/Dumbbell Stiff Leg Dead lift 2 sets (20 yards) 2 sets of 12

3‐Position Calf Raises 20 reps per position, 3 positions total (90reps)

Bicycle Crunch/Mountain Climbers 4 sets of 20 4 sets of 30 sec


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DAY 3

20 sec each exercise, non stop b/t exercises = 1 set 10 Sets Total Rest 90 sec to 2 minutes b/t sets

Body Weight Squats

Dynamic Push‐ups

4 sec Prone Cobras

Jumping Jacks

Mountain Climbers

DAY 4

20 sec each exercise, non stop b/t exercises = 1 set 10 Sets Total Rest 60 sec b/t sets

High Knees

Half Burpees

Reverse Crunch

*REPEAT ALL 4 WORKOUT DAYS FOR 4 WEEKS


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PHASE 2 WORKOUTS (Weeks 5 – 8) Rest times for this phase are 90 sec b/t each set. Repeat all the workout days for 4 weeks before moving on to Phase 3.

*DB – stands for Dumbbell

*BW – stands for Body Weight

DAY 1

Incline Bench Press/DB Flat Fly’s 4 sets of 10 reps 4 sets of 10 reps

Side to Side Push ups 3 sets of 30 sec

Barbell Clean and Press 3 sets of 10

Side Laterals/Front Raise 1 drop set of 10 reps on 1st set, (till failure on other 2 drop sets)

*Choose 3 dumbbells of different weight, the 1st do 10 reps, then grab the lighter dumbbell and do 10 reps, then grab the lightest dumbbell and do 10 more reps. Perform all without rest in between.

Skull Crushers/Tricep Kickbacks 4 sets of 10 4 sets of 10

Side to Side Heel Touches/Jump Rope/Jumping Lunges 3 sets of 20 sec 3 sets of 20 sec 3 sets of 20 sec

*NOTE: EACH SET means finishing all 3 exercises in a row. Do not rest b/t the 3 exercises. 15 sec rest b/t EACH SET


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DAY 2

50 Wide Grip Chins (As many sets as it takes, perform as quickly as possible,)

Dead Lifts 5 sets of 10

Preacher Curl/DB Hammer Curl/DB Shrugs 6 sets of 10 6 sets of 10 6 sets of 10

Knee to Elbows 3 sets of 20 sec on, 20 sec rest

Hand‐Sliding Crunches 3 sets of 20 sec on, 20 sec rest

DAY 3

Barbell Squats/BW Walking Lunges 3 Sets of 10 3 sets of 20 yards

Barbell Stiff Leg Dead Lift 5 Sets of 12

Seated Calf Raise/Knee to Elbow Plank 3 sets of 25 3 sets of 20 sec

Lying One Leg Toe Touch 4 sets of 20 sec on 20 sec rest


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DAY 4

20 sec each exercise, non stop b/t exercises = 1 set 10 sets total Rest 90 sec b/t sets

Burpees

Step Up Taps

180 Jump Squats

Side to Side Jumps

Hydraulics

*REPEAT ALL 4 WORKOUT DAYS FOR 4 WEEKS


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PHASE 3 WORKOUTS (12 DAYS OF METABOLIC POWER TRAINING) Rest times for this phase are 90 sec b/t each set. Repeat workout days 3 times regardless if pass 12 days before moving on to Phase 4. *NO REST DAYS FOR THE NEXT 12 DAYS IF POSSIBLE.

DAY 1

Heavy Barbell Squats 5 sets of 12,8,5,5,5

Heavy Incline Bench Press 5 sets of 10,5,5,5,5

Weighted Dips 5 sets of 15,7,5,5,5

100 Hanging leg raises (as many sets as it takes)

DAY 2

Heavy Dead Lifts 6 sets of 12,8,5,5,5,5,

Wide Chin Ups 6 sets till failure (if reps are over 10, use a dumbbell for added resistance)

Heavy Upright Rows 5 sets of 12,6,6,6,6

Standing Military Press 5 sets of 12, 8, 5, 5,5,

Decline Sit‐Ups 4 sets of 15 sec on, 15 sec rest


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DAY 3

Front Squat and Press 5 sets of 12,5,5,5,5

Heavy Bicep Curls/Shrugs 5 sets of 8,5,5,5,5 5 sets till failure

Leg Press 5 sets of 12,6,6,6,6

*Perform drop set on LAST SET ONLY. Minimum of 3 drops.

(6 reps, drop weight, failure reps then drop weight, failure reps then drop weight, failure reps then drop weight)

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 your weight gradually, pyramiding up from the 1st set of the exercise to prevent injury. If your 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.


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PHASE 4 WORKOUTS (Weeks 9 – 12) Rest times for this phase are 60 sec b/t each set. You will continue to perform the workout in this phase as a maintenance program once your done with the 12 weeks. 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.

NOTE: As you go up in the amount of 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 and your fat burning will stop.

DAY 1

Flat DB Press 4 sets of 8 Do 20 sec of Lying Toe Touches during each rest period

Flat DB Fly 3 sets of 8 Do 20 sec of Lying Toe Touches during each rest period

Standing Barbell Curls 4 sets of 8

Preacher Curls 3 sets of 8

Burpees 8 sets of 20 sec on 20 sec rest


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DAY 2

Wide Pull Ups 3 sets till failure (15 Wide Push Ups during rest periods)

T‐ Bar Rows 3 sets 10 (10 Prone Cobras during rest periods)

Back Ext w/Side Lateral 3 sets of 12 (10 Prone Cobras during rest periods)

Cable Triceps Ext (v bar or rope) 4 sets of 8 (15 close grip pushups during rest periods)

One Arm DB Ext 3 sets 12 (15 close grip pushups during rest periods)

Lying Toe Touches/Reverse Crunch/Circles 3 sets of 20 sec /20 sec / 20 sec

*Rest 60 sec b/t the trisets

DAY 3

Standing DB Press/Barbell Shrugs 5 sets of 8 5 sets of 15 (20 sec Elbow Knee Crunch during rest periods)

Barbell Front Raises (to the ceiling)/Plate shrugs 5 sets of 8 5 sets of 15 (20 sec Elbow Knee Crunch during rest periods)

3 Position Calf Raises 30 reps each position, 90 reps total

Jumping Knee Tucks/ Rocking Get Ups 6 sets of 20 sec / 20 sec

*Rest 20 sec b/t super sets


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DAY 4

Barbell Squat/ DB Walking Lunges/Jumping Lunges 3 sets of 10 3 sets of 15 yards(20 reps for Stationary Lunges) 3 sets of 20

Stiff Leg Dead lifts/One Leg Toe Touch 4 sets 12 4 sets 12

Hopping Squats/Stepping Taps 6 sets of 20 sec / 20 sec


DAY 5

10 MIN FUNCTIONAL CARDIO Rest 60 sec b/t each Triset

Jumping Jacks/Mountain Climbers/Air Jacks 5 sets of 20 sec /20 sec /20 sec


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DAY 6

Incline Bench Press 4 sets of 8 (10‐15 wide push ups during rest periods)

Dips (*Lean forward to work on chest) 3 sets till failure (10‐15 wide push ups during rest periods)

Standing DB Alternating Curl 3 sets of 8 (10‐15 wide push ups during rest periods)

Standing DB Hammer Curls (both arms) 3 drop sets (10‐15 wide push ups during rest periods) (min of 3 drop per set till failure)

4 sec Push Ups/Side to Side Push Ups/Side Planks 3 sets of 20 sec / 20 sec / 20 sec (each side)

*Rest 60 sec b/t trisets

DAY 7

Dead Lifts 3 sets of 12

One Arm Dumbbell Row/Prone Cobras 4 sets of 8 4 sets of 10

Skull Crushers/Bench Dips 4 sets 12 4 sets till failure

Jumping Lunges/Lying Hand to Heel Touches 4 sets of 20 sec / 20 sec



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DAY 8

Standing Barbell Military Press/Behind Back Barbell Shrugs 4 sets of 8 4 sets of 15

Side laterals/Front Raises 4 sets of 8 4 sets of 8

Seated Calf Raises 4 sets of 20

Jumping Jacks / Decline Sit‐ups 6 sets of 20 sec / 20 sec


DAY 9

Body Weight Squats (Warm Ups) 100 reps (As many sets as it takes)

Barbell Crab Walks 5 sets of 20 yards or reps

Leg Extension 1 Drop Set (min 5 drops)

DB Leg Curl/One Leg Toe Touch 5 sets of 12 5 sets of 12 (each leg)


Half Burpees / Crunch Knee Holds 6 sets of 20 sec / 20 sec



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DAY 10

10 MIN FUNCTIONAL CARDIO Rest 60 sec b/t each Triset

Jumping Jacks/Mountain Climbers/Air Jacks 5 sets of 20 sec /20 sec /20 sec

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Six Pack Shortcuts Workouts