Shaun Myers, our Transformassacre Part II victim, is now three weeks into his body and workout transformation. Last week, we provided an insider look into Shaun's diet on a day to day basis—what, when and how he prepares his meals. In this week's video, Shaun gets a better understanding of the importance of his muscles being equally strong and balanced in order to progress. His trainer, Rob Sulaver prescribed a routine with a heavy focus on unilateral training (training one side at a time) in efforts to ensure his lifts are balanced on both sides. Once this muscular balance is achieved, there will be less overcompensation on one side vs. the other and his bi-lateral lifts (two arms or two legs) will sync and begin to increase.

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Featured Exercises in this Video

>>Exercise 1: Standing Dumbbell Overhead Press (Unilateral)
Targets: Each shoulder individually.
>>Exercise 2: Kettlebell and/or Dumbbell Split Squats (Unilateral)
Targets: Each leg/quad individually.
>>Exercise 3: Assisted Pull Ups
Targets: The entire back.
>>Exercise 4: Kettlebell Romanian Deadlifts
Targets: The lower back and hamstrings.
>>Exercise 5: Battling Ropes
Goal: Acts in place of cardio intervals. Also, engages the entire body.

 

If this is your first time hearing about the Transformassacre, get caught up by checking out the Transformassacre Part II: Introduction or check out week one's action at PEAK Performance NYC. Also, be sure to check out the results of the first Transformassacre.

 

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, #Transformassacre.

Or, you can be even MORE involved with The Transformassacre by sending in your own personal videos straight from your smartphone to Men's Fitness Magazine on SparkReell! Want to take on The Transformassacre yourself? Follow along with Shaun's weekly workouts!

NEXT PAGE: Week 3 Workouts - at Peak and at Home >>

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Shaun's Week Three 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: DB Split Squat 4 6-8 4/0/X/0 45s
A2: Standing DB Unilateral Overhead Press 4 6-8 4/0/X/0 45s
B1: Kettlebell Romanian Deadlift 4 6-8 4/0/X/0 60s
B2: Battling Ropes 4 20s on/40s off As Hard As Possible N/A
         
         
POST WORKOUT SETS REPS TEMPO REST
A1: Stretch - Hamstrings, Adductors, Hip Flexors, Quads 1 30s N/A N/A

Shaun's Week Three, 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 - - -