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Transformassacre Part II: First Comes Strength, Then Comes Size

Our Transformassacre subject Shaun Myers is prescribed a strength-specific routine to prepare for the muscle building phase.

Shaun's Week Six Workout - At Peak Performance

MYOFASCIAL RELEASE SETS REPS TEMPO REST
A1: FOAM ROLLING 1 1 30s medium
DYNAMIC WARM UP SETS REPS TEMPO REST
A1: World’s Greatest 1 3 Slow 0
A1: Wall Slides 1 8-10 Slow 0
RESISTANCE TRAINING (1) SETS REPS TEMPO REST
A1: KB Front Squats 5 5 4/0/X/0 60-90s
A2: DB Bench 90 degree 5 5 4/0/X/0 60-90s
B1: Walking Lunges 4 8-10 2/0/X/0 60s
B2: Push Ups 4 8-10 2/0/X/0 60s
C1: Battling Ropes 1 20s on/40s off As Fast As Possible -
RESISTANCE TRAINING (2) SETS REPS TEMPO REST
A1: Trap Bar Deadlift 5 5 4/0/X/0 60-90s
A2: Weighted Chin Ups 5 5 4/0/X/0 60-90s
B1: Physioball Curl 4 8-10 2/0/X/0 60s
B2: TRX Rows 4 8-10 2/0/X/0 60s
C1: Battling Ropes 1 20/40 As Fast As Possible -
POST WORKOUT SETS REPS TEMPO REST
A1: Stretch - Hamstrings, Adductors, Hip Flexors, Quads 1 30s N/A N/A

 

Shaun's Week Six, At-Home Workouts

Workout A

EXERCISE SETS REPS TEMPO REST
A1: GOBLET SQUATS 3 10-12 3/0/X/0 60 S
A2: DB BENCH PRESS 3 10-12 3/0/X/0 60 S
B1: LYING LEG CURLS 3 10-12 3/0/X/0 60 S
B2: SEATED ROW 3 10-12 3/0/X/0 60 S
C1: INTERVALS 12-15 MIN - - -

Workout B

EXERCISE SETS REPS TEMPO REST
A1: BB ROMANIAN DL 3 10-12 3/0/X/0 60 S
A2: ASSISTED CHIN UPS 3 10-12 3/0/X/0 60 S
B1: LEG PRESS 3 10-12 3/0/X/0 60 S
B2: SEATED OH PRESS 3 10-12 3/0/X/0 60 S
C1: INTERVALS 12-15 MIN - - -

 

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