Transformassacre Part II: The Final Results
Our Transformassacre subject Shaun Myers made it through his 8 week transformation, now check out his shredded body.
Photography by: Nate Millado
Shaun's Week Eight 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 (Push & Bicep) | SETS | REPS | TEMPO | REST |
| A1: Barbell Chest Press | 3 | 8-10 | 3/0/X/0 | 60s |
| A2: Preacher Curl | 3 | 8-10 | 3/0/X/0 | 60s |
| B1: Incline DB Press | 3 | 8-10 | 3/0/X/0 | 60s |
| B2: Seated Hammer Curl | 3 | 8-10 | 3/0/X/0 | 60s |
| C1: Max Push Ups w/Manual Burn Out | 3 | MAX | 2/0/X/0 | 60s |
| C2: Max Keiser Bicep Curl w/Manual Burn Out | 3 | MAX | 2/0/X/0 | 60s |
| RESISTANCE TRAINING (Legs & Auxilliary) | SETS | REPS | TEMPO | REST |
| A1: Barbell Back Squats | 3 | 8-10 | 3/0/X/0 | 60s |
| A2: Bent Over Trap 3 | 3 | 8-10 | 3/0/X/0 | 60s |
| B1: Leg Press | 3 | 8-10 | 3/0/X/0 | 60s |
| B2: Leg Curl | 3 | 8-10 | 3/0/X/0 | 60s |
| C1: Walking Lunges | 3 | 20 Yards | 2/0/X/0 | 60s |
| C2: Ab Roll Out | 3 | 8-10 | 2/0/X/0 | 60s |
| RESISTANCE TRAINING (Pull & Tricep) | SETS | REPS | TEMPO | REST |
| A1: Chin Ups | 3 | 8-10 | 3/0/X/0 | 60s |
| A2: Skull Crushers | 3 | 8-10 | 3/0/X/0 | 60s |
| B1: Seated Row | 3 | 8-10 | 3/0/X/0 | 60s |
| B2: Rope Tricep Extensions | 3 | 8-10 | 3/0/X/0 | 60s |
| C1: TRX Row Drop Set | 3 | MAX | 2/0/X/0 | 60s |
| C2: Dips Drop Set w/Manual Burn Out | 3 | MAX | 2/0/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 Eight, 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 | - | - | - |
