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
WORKOUTS
GET TING STARTED
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 specically
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 nd the need to take more
rest days during the rst 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 doesnt feel painful.
WORKOUTS
GET TING STARTED
(CONTD)
REST TIMES BETWEEN SETS

Every phase has specic 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 its 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 difculty nishing the last rep of the set.
TILL FAILURE
This means do the maximum number of repetitions of an exercise until your muscles fail, or cant do anymore.
EXERCISE SUBSTITUTIONS
See Exercise Substitution worksheet.
PHASE
DAY
WORKOUTS
WEEKS 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 nish the number of reps for your rst 2 sets.
Total Body Workout
WORKOUT
Workout Time: 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 rst 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
PHASE
DAY
WORKOUTS
WEEKS 1-4
Total Body Workout
WORKOUT
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)

Superset with: Seated dumbbell overhead ext
12 reps
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
PHASE
DAY
WORKOUTS
WEEKS 1-4
Abs & Cardio
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
REST
1:30-2:00 min
Abs & Cardio
WORKOUT
Workout Time: 25 min.
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
REST
90 sec
PHASE
DAY
WORKOUTS
WEEKS 5-8
PURPOSE:
LENGTH:
SCHEDULE:
MEALS:
WEIGHT:

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 nish the number of reps for your rst 2 sets.
Chest, Arms & Cardio
WORKOUT
SETS
1 set
EXERCISES
REPS
15-20 sec
WEIGHT
Body Weight
REST
None
4 sets
Incline Dumbbell Bench Press

Superset with: Dumbbell Flat Flys
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: Front Raise
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
(Choose 3 dumbbells of different weight. The rst 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
Superset with: Tricep Kickbacks
10 reps
10 reps
............... lbs
............... lbs
3 sets
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
PHASE
DAY
WORKOUTS
WEEKS 5-8
Arms, Abs & Core
WORKOUT
SETS
EXERCISES
REPS
WEIGHT
REST
1 set
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
PHASE
DAY
WORKOUTS
WEEKS 5-8
Legs, Abs & Core
WORKOUT
SETS
1 set
EXERCISES
REPS
10-20 reps
WEIGHT
Body Weight
REST
None
3 sets
Barbell Squats
Superset with: Walking Lunges
10 reps
............... 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
............... lbs
Body Weight
90 sec
Lying One Leg Toe Touch
20 sec
Body Weight
20sec
4 sets
DAY
Functional Cardio
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
REST
90 sec
PHASE
WORKOUTS
12 DAYS
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 youre unsure if the weight is too heavy, have a spotter spot you
until you are condent on the amount of weight you can handle for the amount of reps you need.
DAY
Chest, Legs & Core
WORKOUT
SETS
EXERCISES
REPS
WEIGHT
REST
1 set
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
Minimum
100 Hanging Leg Raises
Maximum
Body Weight
Minimum
(Do a total of 100 Hanging Leg Raises as quickly as possible)
PHASE
DAY
WORKOUTS
12 DAYS
Legs, Arms & Core
WORKOUT
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
PHASE
DAY
WORKOUTS
12 DAYS
Legs, Arms & Core
WORKOUT
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)
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
PHASE
WORKOUTS
CO 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 youre satised 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
Arms, Chest & Cardio
WORKOUT
SETS
1 set
EXERCISES
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
............... lbs
Body Weight
60 sec
4 sets
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
DAY
WORKOUTS
Arms, Legs & Abs
WORKOUT
SETS
1 set
EXERCISES
REPS
10-20 reps
WEIGHT
Body Weight
REST
None
3 sets
Wide Pull Ups

During rest period: Wide Push Ups
Till failure
15 reps
Body Weight
Body Weight
60 sec
3 sets
T-Bar Rows
During rest period: Prone Cobras
10 reps
10 reps
............... lbs
Body Weight
60 sec
3 sets
Back Ext with Side Laterals

12 reps
10 reps
............... lbs
Body Weight
60 sec
4 sets
Cable Triceps Ext (V bar or rope)

During rest period: Close Grip Push Ups
8 reps
15 reps
............... lbs
Body Weight
60 sec
3 sets
One Arm Dumbbell Ext

During rest period: Close Grip Push Ups
12 reps
15 reps
............... lbs
Body Weight
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
60 sec
13
PHASE
DAY
WORKOUTS
Arms, Legs & Abs
WORKOUT
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
20 sec
Body Weight
1 set
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
PHASE
DAY
WORKOUTS
Arms, Legs & Abs
WORKOUT
SETS
1 set
EXERCISES
REPS
10-20 reps
WEIGHT
Body Weight
REST
None
5 sets
Standing Dumbbell Press

Superset with: Barbell Shrugs
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
............... 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
Body Weight
Body Weight
20 sec
3 sets
4 sets
6 sets
DAY
Functional Cardio
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
REST
60 sec
15
PHASE
DAY
WORKOUTS
Chest & Arms
WORKOUT
SETS
EXERCISES
REPS
WEIGHT
REST
1 set
15-20 sec
Body Weight
None
4 sets
Incline Bench Press

8 reps
10-15 reps
............... lbs
Body Weight
60 sec
3 sets
Dips (Lean forward to work on chest)

Till Failure
10-15 reps
Body Weight
Body Weight
60 sec
3 sets
Standing Dumbbell Alternating Curl

8 reps
10-15 reps
............... lbs
Body Weight
60 sec
1 set
Standing Dumbbell Hammer Curls (Both arms)

Till Failure
Till Failure
Till Failure

............... 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
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
PHASE
DAY
WORKOUTS
Arms, Core & Abs
WORKOUT
SETS
EXERCISES
REPS
WEIGHT
REST
1 set
10-20 reps
Body Weight
None
3 sets
Wide Pull Ups

Till failure
15 reps
Body Weight
Body Weight
60 sec
3 sets
T-Bar Rows
10 reps
10 reps
............... lbs
Body Weight
60 sec
3 sets
Dead Lifts
12 reps
................ lbs
60 sec
4 sets
One Arm Dumbbell Row

Superset with: Prone Cobras
8 reps
10 reps
............... lbs
Body Weight
60 sec
Skull Crushers
Superset with: Bench Dips
12 reps
Till failure
............... lbs
Body Weight
60 sec
Jumping Lunges
Superset with: Lying Hand to Heel Touches
20 sec
20 sec
Body Weight
Body Weight
20 sec
4 sets
4 sets
17
PHASE
DAY
WORKOUTS
Arms, Legs & Cardio
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
60 sec
20 sec
18
PHASE
DAY
WORKOUTS
Legs
WORKOUT
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
Till Failure
Till Failure
Till Failure
Till Failure
Till Failure
60 sec

............... lbs (Drop 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
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
Body Weight
Body Weight
20sec
19
PHASE
DAY
WORKOUTS
10
Functional Cardio
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
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.
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 dont 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 cant 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
*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
Incline DB Chest press
DB Flat Flys
Weighted Dip
4 Sec Push Ups
Side to Side Push Ups
BACK/TRAPS
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

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
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
Standing DB Shoulder Press
Standing Military 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 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
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 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.
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

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

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
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
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. Dont worry if you
cant 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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This is Not a Review Or a Free Report!

This Workout Manual and Video Training (download links

Hanging Leg Raise

Rocking Get Ups

Side to Side Jumps

TIP: All you have to remember is what day you worked

REST DAYS FOR ALL 4 WORKOUT PHASES

REST TIMES BETWEEN SETS

Building your metabolism.

Implement 1-2 Zero Willpower Eating System meals per day.

Total Body Workout

Workout Time: 40-45 min.

Flat Bench press

Seated Military Press

Standing Barbell Curls

Standing Calf Raises

Total Body Workout

Workout Time: 40-45 min.

Incline Dumbbell Chest Press

Standing Dumbbell Shoulder Press

Seated Dumbbell Curls (Both arms)

Dumbbell Walking Lunges

20 reps (or 20 yards)

3-Position Calf Raises

30 reps per position

Abs & Cardio

Workout Time: 32-37 min.

Body Weight Squats

Superset with: Dynamic Push-Ups

Superset with: Prone Cobras

Superset with: Jumping Jacks

Superset with: Mountain Climbers

Abs & Cardio

Workout Time: 25 min.

Triset with: Half Burpees

Triset with: Reverse Crunch

Chest, Arms & Cardio

Workout Time: 45-50 min.

Incline Dumbbell Bench Press

Side to Side Push ups

Barbell Clean & Press

............... lbs (heaviest)

Side to Side Heel Touches

Arms, Abs & Core

Workout Time: 40-45 min.

Warm up with: Jumping Jacks

50 Wide Grip Chin Ups

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

Triset with: Dumbbell Hammer Curl

Triset with: Dumbbell Shrugs

Legs, Abs & Core

Workout Time: 35-40 min.

Barbell Stiff Leg Dead Lift

Seated Calf Raise

Lying One Leg Toe Touch

Workout Time: 32 min.

Repeat all 3 workout days 4 times for 12 days.

Chest, Legs & Core

Workout Time: 35-40 min.

Warm up with: Push Ups

Heavy Barbell Squats

Heavy Incline Bench Press

100 Hanging Leg Raises

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