Six Pack Shortcuts Workout Manual

This is Not a Review Or a Free Report!

This Workout Manual and Manual and Video Training (download links on the next page) are page) are ”small parts” of the actual Mike Chang's Six Pack Shortcuts package, so that you know THE FACT and THE T!"TH of what you will get if you decide to #ake a purchase$ %f after reading this docu#ent and watching the &ideos, you feel that the whole infor#ation within Six Pack Shortcuts progra# is suita'le for you and helpful to achie&e your goals$$$

This is Not a Review Or a Free Report!

This Workout Manual and Manual and Video Training (download links on the next page) are page) are ”small parts” of the actual Mike Chang's Six Pack Shortcuts package, so that you know THE FACT and THE T!"TH of what you will get if you decide to #ake a purchase$ %f after reading this docu#ent and watching the &ideos, you feel that the whole infor#ation within Six Pack Shortcuts progra# is suita'le for you and helpful to achie&e your goals$$$

Hanging *eg !aise E+ercise

kyscrapers E+ercise

Hydraulics E+ercise

pider#ans E+ercise

ettle-.E** wing E+ercise

/oga 0lank1 nee to El'ow E+ercise

0ushups E+ercise

2u#ping Crunch E+ercise

!ocking 3et "ps E+ercise

nee to El'ow 0lank E+ercise

W O R K O U T S G E T T I N G

S TA R T E D

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 i s 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


S TA R T E D

( C O N T ’ 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.


S TA R T E D

( C O N T ’ 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

W O R K O U T S P H A S E

1

1

W E E K S

1 - 4

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:

Implement 1-2 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.


DAY

1

W E E K S

1 - 4

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:

Implement 1-2 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.

1

Total Body Workout Workout Time:

WORKOUT

40-45 min.

SETS 1 set

EXERCISES Warm up with: Push Ups

REPS 10-20 reps

WEIGHT Body Weight

REST None

3 sets

Flat Bench press Superset with: Bent over Barbell Row

12 reps 12 reps

.............. . lbs .............. . lbs

90 sec

Seated Military Press Superset with: Standing Barbell Shrugs

12 reps 15 reps

.............. . lbs .............. . lbs

90 sec

Standing Barbell Curls Superset with: Seated Body Weight Dips

12 reps Till Failure / 70% of 1st set

.............. . lbs Body Weight

90 sec

2 sets

2 sets

(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)

2 sets

1 set

4 sets

Barbell Squat Superset with: Stiff Dead Lifts

15 reps 15 reps

.............. . lbs .............. . lbs

90 sec

Standing Calf Raises Superset with: Running In Place (Weighted)

20 reps 90 sec

Body Weight .............. . lbs

90 sec

Decline Sit-Ups

15 sec

Body Weight

15 sec

3


DAY

2

WORKOUT

1

W E E K S

1 - 4


40-45 min.


DAY

1

W E E K S

2

1 - 4


WORKOUT

40-45 min.

SETS 1 set

EXERCISES Warm up with: Jumping Jacks

REPS 15-20 sec

WEIGHT Body Weight

REST None

2 sets

Incline Dumbbell Chest Press Superset with: Wide Chin Ups

12 reps 12 reps

............... lbs ................ lbs

90 sec

Standing Dumbbell Shoulder Press Superset with: Standing Dumbbell Shrugs

12 reps 15 reps

............... lbs ............... lbs

90 sec

Seated Dumbbell Curls (Both arms) 12 reps Superset with: Seated dumbbell overhead ext 12 reps

............... lbs ............... lbs

90 sec

Dumbbell Walking Lunges Superset with: Dumbbell Stiff Leg Dead Lift

20 reps (or 20 yards) 12 reps

............... lbs ............... lbs

90 sec

3-Position Calf Raises

30 reps per position

Body Weight

90 sec

Body Weight Body Weight

90 sec

2 sets

2 sets

2 sets

1 set

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

4 sets

Bicycle Crunch Superset with: Mountain Climbers

20 reps 30 sec

4


DAY

3

WORKOUT

1

W E E K S

1 - 4

Abs & Cardio Workout Time:

32-37 min.


DAY

1

W E E K S

3


WORKOUT SETS

EXERCISES

REPS

WEIGHT

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

DAY

1 - 4

4

32-37 min.

REST

1:30-2:00 min


WORKOUT SETS

EXERCISES

REPS

WEIGHT

10 sets

High Knees

20 sec

Body Weight

Triset with: Half Burpees

20 sec

Body Weight

Triset with: Reverse Crunch

20 sec

Body Weight

25 min.

REST

90 sec

5


1

2

W E E K S PURPOSE: LENGTH: SCHEDULE: MEALS: WEIGHT:

5 - 8

Burn the belly fat to see more visual results and build some quality muscles. Repeat all the workout days for 4 weeks before moving on to Phase 3. Workout 6 days and rest only 1 day each week during this phase. Implement 3 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.


DAY

2

W E E K S PURPOSE: LENGTH: SCHEDULE: MEALS: WEIGHT:

5 - 8

Burn the belly fat to see more visual results and build some quality muscles. Repeat all the workout days for 4 weeks before moving on to Phase 3. Workout 6 days and rest only 1 day each week during this phase. Implement 3 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.

1

Chest, Arms & Cardio Workout Time:

WORKOUT SETS 1 set


REPS 15-20 sec

WEIGHT Body Weight

REST None

4 sets

Incline Dumbbell Bench Press Superset with: Dumbbell Flat Fly’s

10 reps 10 reps

............. .. lbs ............. .. 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 Superset with: Side Laterals Superset with: Front Raise Superset with: Side Laterals Superset with: Front Raise Superset with: Side Laterals

10 reps 10 reps Till Failure Till Failure Till Failure Till Failure

............. .. lbs (heaviest) ............. .. lbs (heaviest) ............. .. lbs (lighter) ............. .. lbs (lighter) ............. .. lbs (lightest) ............. .. lbs (lightest)

90 sec

45-50 min.

(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 3 sets

Skull Crushers Superset with: Tricep Kickbacks

10 reps 10 reps

............. .. lbs ............. .. lbs

Side to Side Heel Touches Triset with: Jump Rope Triset with: Jumping Lunges

20 sec 20 sec 20 sec

Body Weight Body Weight Body Weight

90 sec

6 15 sec


DAY

2

WORKOUT

2

W E E K S

5 - 8

Arms, Abs & Core Workout Time:

40-45 min.


DAY

2

W E E K S

2

5 - 8

Arms, Abs & Core Workout Time:

WORKOUT

40-45 min.

SETS

EXERCISES

REPS

WEIGHT

REST

1 set

Warm up with: Jumping Jacks

15-20 sec

Body Weight

None

Minimum

50 Wide Grip Chin Ups

Maximum

Body Weight

Minimum

90 sec

(Do a total of 50 Wide Grip Chin Ups as quickly as possible)

5 sets

Dead Lifts

10 reps

............. .. lbs

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


DAY

3

WORKOUT

2

W E E K S

5 - 8

Legs, Abs & Core Workout Time:

35-40 min.


DAY

2

W E E K S

3

5 - 8

Legs, Abs & Core Workout Time:

WORKOUT

35-40 min.

SETS 1 set


REPS 10-20 reps

WEIGHT Body Weight

REST None

3 sets

Barbell Squats Superset with: Walking Lunges

10 reps 20 reps (or 20 yards)

............. .. lbs Body Weight

90 sec

5 sets

Barbell Stiff Leg Dead Lift

12 reps

............. .. lbs

90 sec

3 sets

Seated Calf Raise Superset with: Knee to Elbow

25 reps 20 sec


90 sec

Lying One Leg Toe Touch

20 sec

Body Weight

20sec

4 sets

DAY

4

Functional Cardio Workout Time:

WORKOUT SETS 10 sets

EXERCISES Burpees Superset with: Step Up Taps Superset with: 180 Jump Squats Superset with: Side to Side Jumps Superset with: Hydraulics

REPS 20 sec 20 sec 20 sec 20 sec 20 sec

WEIGHT Body Weight Body Weight Body Weight Body Weight Body Weight

32 min.

REST

90 sec

8


3

1 2

D AY S

PURPOSE:

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

LENGTH:

Repeat all 3 workout days 4 times for 12 days.

SCHEDULE:

Workout 12 days straight without taking any rest days during this phase.

MEALS:

Now you need to eat 5 Zero Willpower Eating System meals per day.

WEIGHT:

Use the WEIGHT column to write the weight you lift. It should be heavier than the previous phases since the reps are much lower.


3

1 2

D AY S

PURPOSE:

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

LENGTH:

Repeat all 3 workout days 4 times for 12 days.

SCHEDULE:

Workout 12 days straight without taking any rest days during this phase.

MEALS:

Now you need to eat 5 Zero Willpower Eating System meals per day.

WEIGHT:

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

Chest, Legs & Core Workout Time:

WORKOUT

35-40 min.

SETS

EXERCISES

REPS

WEIGHT

REST

1 set

Warm up with: Push Ups

10-20 reps

Body Weight

None

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

100 Hanging Leg Raises

Maximum

Body Weight

Minimum

Minimum

(Do a total of 100 Hanging Leg Raises as quickly as possible)

9


DAY

2

WORKOUT

3

1 2

D AY S

Legs, Arms & Core Workout Time:

45-50 min.


DAY

3

1 2

2

D AY S


WORKOUT

45-50 min.

SETS

EXERCISES

REPS

WEIGHT

REST

1 set


15-20 sec

Body Weight

None

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


DAY

3

WORKOUT

3

1 2

D AY S


30-35 min.


DAY

3

1 2

3

D AY S


WORKOUT

30-35 min.

SETS

EXERCISES

REPS

WEIGHT

REST

1 set


10-20 reps

Body Weight

None

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

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)

1 set

90 sec

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


4

C O N T I N U O U S LY PURPOSE:

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

LENGTH:

You will continue to perform the workouts in this phase as a maintenance program.

SCHEDULE:

Workout 5-6 days and rest 1-2 days each week during this phase.

MEALS:

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

WEIGHT:

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.


4

C O N T I N U O U S LY PURPOSE:

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

LENGTH:

You will continue to perform the workouts in this phase as a maintenance program.

SCHEDULE:

Workout 5-6 days and rest 1-2 days each week during this phase.

MEALS:

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

WEIGHT:

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 con tinue 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

Arms, Chest & Cardio Workout Time:

WORKOUT

40-45 min.

SETS 1 set


REPS 15-20 sec

WEIGHT Body Weight

REST None

4 sets

Flat Dumbbell Press During rest period: Lying Toe Touch

8 reps 20 sec

............... lbs Body Weight

60 sec

3 sets

Flat Dumbbell Fly During rest period: Lying Toe Touch

8 sets 20 sec


60 sec

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


DAY

2

WORKOUT

4

C O N T I N U O U S LY

Arms, Legs & Abs Workout Time:

40-45 min.


DAY

4


2


WORKOUT SETS

EXERCISES

REPS

WEIGHT

REST

1 set


10-20 reps

Body Weight

None

3 sets

Wide Pull Ups During rest period: Wide Push Ups

Till failure 15 reps


60 sec

3 sets

T-Bar Rows During rest period: Prone Cobras

10 reps 10 reps


60 sec

3 sets

Back Ext with Side Laterals During rest period: Prone Cobras

12 reps 10 reps


60 sec

4 sets

Cable Triceps Ext (V bar or rope) During rest period: Close Grip Push Ups

8 reps 15 reps


60 sec

3 sets

One Arm Dumbbell Ext During rest period: Close Grip Push Ups

12 reps 15 reps


60 sec

3 sets

Lying Toe Touches Triset with: Reverse Crunch Triset with: Circles

20 sec 20 sec 20 sec

Body Weight Body Weight Body Weight

40-45 min.

60 sec

13


DAY

3

WORKOUT

4



40-45 min.


DAY

4


3


WORKOUT

40-45 min.

SETS

EXERCISES

REPS

WEIGHT

REST

1 set


15-20 sec

Body Weight

None

5 sets

Standing Dumbbell Press

8 reps

............. .. lbs

Superset with: Barbell Shrugs

15 reps

............. .. lbs

During rest period: Elbow Knee Crunch

20 sec

Body Weight

Barbell Front Raises (to the ceiling)

8 reps

............. .. lbs

Superset with: Plate Shrugs

15 reps

............. .. lbs

During rest period: Elbow Knee Crunch

20 sec

Body Weight

1 set

3-Position Calf Raises

30 reps per position

Body Weight

6 sets

Jumping Knee Tucks

20 sec

Body Weight

Superset with: Rocking Get Ups

20 sec

Body Weight

5 sets

60 sec

60 sec

60 sec

20 sec

14


DAY

4


4


WORKOUT SETS 1 set


REPS 10-20 reps

WEIGHT Body Weight

40-45 min.

REST None


DAY

4


4


WORKOUT

40-45 min.

SETS 1 set


REPS 10-20 reps

WEIGHT Body Weight

REST None

5 sets

Standing Dumbbell Press Superset with: Barbell Shrugs During rest period: Elbow Knee Crunch

8 reps 15 reps 20 sec

............. .. lbs ............. .. lbs Body Weight

60 sec

Barbell Squat Triset with: Dumbbell Walking Lunges Triset with: Jumping Lunges

10 reps 20 reps (or 15 yards) 20 reps

............. .. lbs ............. .. lbs Body Weight

60 sec

Stiff Leg Dead Lifts Superset with: One Leg Toe Touch

12 reps 12 reps

............... lbs ............... lbs

60 sec

Hopping Squats Superset with: Stepping Taps

20 sec 20 sec


20 sec

3 sets

4 sets

6 sets

DAY

5


WORKOUT SETS 5 sets

EXERCISES Jumping Jacks Triset with: Mountain Climbers Triset with: Air Jacks

REPS 20 sec 20 sec 20 sec

WEIGHT Body Weight Body Weight Body Weight

10 min.

REST

15

60 sec


DAY

4


6

Chest & Arms Workout Time:

WORKOUT SETS

EXERCISES

REPS

WEIGHT

30-35 min.

REST


DAY

4


6

Chest & Arms Workout Time:

WORKOUT

30-35 min.

SETS

EXERCISES

REPS

WEIGHT

REST

1 set


15-20 sec

Body Weight

None

4 sets

Incline Bench Press During rest period: Wide Push Ups

8 reps 10-15 reps


60 sec

3 sets

Dips (Lean forward to work on chest) During rest period: Wide Push Ups

Till Failure 10-15 reps


60 sec

3 sets

Standing Dumbbell Alternating Curl During rest period: Wide Push Ups

8 reps 10-15 reps


60 sec

1 set

Standing Dumbbell Hammer Curls (Both arms) Dropset with: (Same as above) Dropset with: (Same as above)

Till Failure Till Failure Till Failure

............. .. lbs (Heaviest Weight) ............. .. lbs (Drop Weight) ............. .. lbs (Drop More Weight) 60 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)

3 sets

During rest period: Wide Push Ups

10-15 reps

Body Weight

Push Ups Superset with: Side to Side Push Ups Superset with: Side Planks (One side) Superset with: Side Planks (The other side)

20 sec 20 sec 20 sec 20 sec

Body Weight Body Weight Body Weight Body Weight

60 sec

16


DAY

7

WORKOUT

4


Arms, Core & Abs Workout Time:

35-40 min.


DAY

4


7

Arms, Core & Abs Workout Time:

WORKOUT SETS

EXERCISES

REPS

WEIGHT

REST

1 set


10-20 reps

Body Weight

None 60 sec

3 sets

Wide Pull Ups

Till failure

Body Weight

During rest period: Wide Push Ups

15 reps

Body Weight

T-Bar Rows

10 reps

............. .. lbs

During rest period: Prone Cobras

10 reps

Body Weight

3 sets

Dead Lifts

12 reps

............. ... lbs

4 sets

One Arm Dumbbell Row

8 reps

............. .. lbs

Superset with: Prone Cobras

10 reps

Body Weight

Skull Crushers

12 reps

............. .. lbs

Superset with: Bench Dips

Till failure

Body Weight

Jumping Lunges

20 sec

Body Weight

Superset with: Lying Hand to Heel Touches

20 sec

Body Weight

3 sets

4 sets

4 sets

35-40 min.

60 sec

60 sec

60 sec

60 sec

20 sec

17


DAY

8

WORKOUT

4


Arms, Legs & Cardio Workout Time:

35-40 min.


DAY

4


8

Arms, Legs & Cardio Workout Time:

WORKOUT SETS

EXERCISES

REPS

WEIGHT

REST

1 set


15-20 sec

Body Weight

None

4 sets

Standing Barbell Military Press

8 reps

............. .. lbs

Superset with: Behind Back Barbell Shrugs

15 reps

............. .. lbs

Side laterals

8 reps

............. .. lbs

Superset with: Front Raises

8 reps

............. .. lbs

60 sec

4 sets

Seated Calf Raises

20 reps

............. .. lbs

60 sec

6 sets

Jumping Jacks

20 sec

Body Weight

Superset with: Decline Sit-Ups

20 sec

Body Weight

4 sets

35-40 min.

60 sec

20 sec

18


DAY

9

WORKOUT

4


Legs Workout Time:

40-45 min.


DAY

4


9

Legs Workout Time:

WORKOUT

40-45 min.

SETS

EXERCISES

REPS

WEIGHT

REST

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 Dropset with: (Same as above) Dropset with: (Same as above) Dropset with: (Same as above) Dropset with: (Same as above)

Till Failure Till Failure Till Failure Till Failure Till Failure

............. .. lbs (Heaviest Weight) .............. . lbs (Drop Weight) ............... lbs (Drop More Weight) ............... lbs (Drop More Weight) ............... lbs (Drop More Weight)

60 sec

(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

6 sets

Dumbbell Leg Curl Triset with: One Leg Toe Touch (One leg) Triset with: One Leg Toe Touch (The other leg)

12 reps 12 reps 12 reps

.............. . lbs Body Weight Body Weight

20 sec

Half Burpees Superset with: Crunch Knee Holds

20 sec 20 sec


20sec

19


DAY

10

WORKOUT

4



10 min.


DAY

4


10


WORKOUT SETS

EXERCISES

REPS

WEIGHT

5 sets

Jumping Jacks

20 sec

Body Weight

Triset with: Mountain Climbers

20 sec

Body Weight

Triset with: Air Jacks

20 sec

Body Weight

10 min.

REST

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.

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%$ Exercise Substitution Print Out

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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 [email protected] 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 *All Exercises involving the use of a barbell can be substituted with Dumbbells and also the other way around CHEST Flat Bench press Incline Bench Press Standing Barbell Curls Incline DB Chest press DB Flat Fly’s Weighted Dip 4 Sec Push Ups Side to Side Push Ups

Alternative Exercise(s) Weights

Alternative Exercise(s) No Weight * 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.

Flat DB Press Incline DB Chest press Standing DB Curls Incline Bench Press Wide Grip Bench Press Close Grip Bench, Dip Machine

Push Ups Incline Push Ups (place feet at an incline) Close Grip(underhanded) Pull Ups Incline Push Ups (place feet at an incline) Wide Push Ups Close Grip Push Ups 4 Sec Push Ups on knees or Reg Push Ups Clapping Push Ups or Reg Push Ups

BACK/TRAPS

Exercise Substitution Print Out

Bent Over Barbell Row Standing Barbell Shrugs Standing DB Shrugs Dead Lifts

Wide Chin Ups

Bent Over DB Row, T Bar Row, Chin Ups, Cable Lat Pull Downs Standing DB Shrugs Standing Barbell Shrugs DB Deadlifts

One Arm DB Row, Barbell or DB Bent Over Row, Lat Pull Down

Chin Ups (overhand) DB Side Laterals (to the ceiling with both DB touching) DB Side Laterals (to the ceiling with both DB touching) 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. Over Hand Towel Row (Middle Position)


Bent Over Barbell Row Standing Barbell Shrugs Standing DB Shrugs Dead Lifts

Wide Chin Ups Back Ext w/Side Lateral Plate Shrugs One Arm DB Row

Behind Back Barbell Shrugs

T- Bar Rows

Bent Over DB Row, T Bar Row, Chin Ups, Cable Lat Pull Downs Standing DB Shrugs Standing Barbell Shrugs DB Deadlifts

One Arm DB Row, Barbell or DB Bent Over Row, Lat Pull Down Bent Over Side Laterals Barbell or DB Shrugs Bent Over DB or Barbell Row, Chin Ups, Lat Pull Downs, Seated Cable Row Behind Back DB Shrugs, Reg DB or Barbell Shrugs, Weighted Prone Cobras(holding a light weight on each while performing prone cobras) Deadlifts, Bent Over Barbell or DB Row, Shoulder Width Chin Ups(overhand grip)

Chin Ups (overhand) DB Side Laterals (to the ceiling with both DB touching) DB Side Laterals (to the ceiling with both DB touching) 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. Over Hand Towel Row (Middle Position) Prone Cobras, Bent Over Circles, 3 Position Towel Row (High Position)

Towel Shrugs to front or back – hold a towel or shirt at shoulder width apart, pull each ends to get resistance, shrug upwards.

Under Hand Towel Row (Low Position)

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

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,



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

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

Side Laterals


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

Standing DB Shoulder Press


Shoulder Push Ups – Get in Push Up position with feet closer to your hands so your b ody is in a “V” position( your glutes should be pointing to ceiling) come down for a push up aiming the top of your h ead towards the floor b/t your hands 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)


a can; a bottle of water; etc) DB or Barbell Upright Rows

DB or Barbell Front Raises

Standing DB Shoulder Press


Seated/Standing Military Press

Seated/Standing DB Press

Front Raise

Circles Barbell Front Raises (to the ceiling) DB or Barbell Upright Rows

LEGS Barbell Squat Leg Press

Shoulder Push Ups – Get in Push Up position with feet closer to your hands so your b ody is in a “V” position( your glutes should be pointing to ceiling) come down for a push up aiming the top of your h ead towards the floor b/t your hands 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 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) Towel Front Raise – hold towel with both hands, palms facing each other. Hand should be 3-4 inches apart. Raise towel to the ceiling.

DB Raises to the Ceiling, DB or Barbell Upright Rows

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 b ody 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.

Leg Press, Barbell or DB Lunges Barbell or DB Squat, Barbell or DB Lunge, Barbell or DB Crab Walks

BW Squats Jumping Squats


Hopping Squats Jumping Lunges Seated Calf Raises Barbell Crab Walks DB Leg Curl DB Walking Lunges 3-Position Calf Raises Lying Leg Curl

Standing Calf Raises Barbell or DB Lunges Lying Machine Leg Curl, Stiff Leg Deadlifts, Barbell Walking or Stationary Lunges,

BW Squats Reg Lunges, BW Squats 3 Position Calf Raises BW Lunges, Jumping Lunges One Leg Toe Touch(holding on to anything with weight to add resistance) BW Lunges, Jumping Lunges, BW Crab Walk – wear a backpack for extra resistance.

DB Leg Curl, Stiff Leg Deadlifts

One Leg Toe Touch(holding on to anything with weight to


Hopping Squats Jumping Lunges Seated Calf Raises Barbell Crab Walks DB Leg Curl DB Walking Lunges

Standing Calf Raises Barbell or DB Lunges Lying Machine Leg Curl, Stiff Leg Deadlifts, Barbell Walking or Stationary Lunges,

3-Position Calf Raises Lying Leg Curl

DB Leg Curl, Stiff Leg Deadlifts

BW Standing Calf Raises

Seated Calf Raise

Stiff Leg Dead Lift/Barbell/DB

Lying Leg Curl, DB Leg Curl

Seated Calf Raise

Standing Calf Raises

Front Squat and Press/Barbell/DB

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

One Leg Toe Touch

ABS Decline Sit-Ups

BW Squats Reg Lunges, BW Squats 3 Position Calf Raises BW Lunges, Jumping Lunges One Leg Toe Touch(holding on to anything with weight to add resistance) BW Lunges, Jumping Lunges, BW Crab Walk – wear a backpack for extra resistance. One Leg Toe Touch(holding on to anything with weight to add resistance) 3 Position Calf Raises, Stepping Taps- (holding on to anything with weight to add resistance) One Leg Toe Touch (holding on to anything with weight to add resistance) 3 Position Calf Raises, Stepping Taps- (holding on to 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.

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

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


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.

Six Pack Shortcuts Workout Manual

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