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Transformassacre Part II: Let the Massacre Begin!

Shaun Myers and Rob Sulaver hit the ground running (and lifting) in the first week of The Transformassacre Part II.

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 - - -

 

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