You saw the body assessment, training plan and dietary protocols, but now it's time for Shaun to execute on the plans. His dreams of packing on muscle for the first time in his life have now become a reality, that is, if he can stay on track. Aside from the training plan and diet, he has all the tools he needs for success including a support system - Rob Sulaver, his trainer, Peak Performance NYC's staff and his fellow colleagues at Men's Fitness. Week one of the Transformassacre Part II is in the books and he's off to a great start.

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Featured Exercises in this Video

Goblet Squat >> Targets and strengthens the legs. Seated Row >> Targets and strengthens the back/lower back. Lying Leg Curl >> Targets and strengthens the hamstrings. Ab Roll Out >> Targets and strengthens the core and abdomen. Prowler >> Targets the full body and provides cardio conditioning. You'll be able to follow Shaun's journey through photos and video each week at The 8-Week Fitness Transformassacre: PART II. And be sure to keep Shaun motivated with inspiring messages on our Facebook page and on Twitter. Want to take on The Transformassacre yourself? Follow along with Shaun's weekly workouts! NEXT PAGE: Week 1 Workouts - at Peak and at Home >> [pagebreak]

Shaun's Week One 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 SETS REPS TEMPO REST
A1: Sand Bag Squats 3 10-12 3/0/X/0 60s
A2: 45 degree DB Bench 3 10-12 3/0/X/0 60s
B1: Lying Leg Curls 3 10-12 3/0/X/0 60s
B2: Seated Rows 3 10-12 3/0/X/0 60s
C1: Prowler I 3 1 LAP As Fast As Possible 60s
C2: Ab Roll Out 3 10-12 3/0/X/0 60s
POST WORKOUT SETS REPS TEMPO REST
A1: Stretch - Hamstrings, Adductors, Hip Flexors, Quads 1 30s N/A N/A

Shaun's Week One, 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 - - -