Working out without a personal trainer or partner is different for everyone. Some people get in the zone and focus more than ever, others let their intensity go right out the window. In week four of the Transformassacre Part II, our subject, Shaun Myers, headed into the gym for an "at-home" workout session without his trainer around to police him. Was his form good? Was his tempo correct? Were his rest periods too long? Did he leave early? Did he skip any exercises, reps or sets?

After Shaun's workout, we brought it over to his trainer Rob Sulaver at Peak Performance to see what he thought. 

Missed a few sessions? Get caught up before watching this week's episode. 

Introduction: Meet Shaun 

Week 1: Shaun's training begins

Week 2: Shaun's diet regimen

Week 3: Training focuses on muscular balance and stability

 

Featured Exercises in this Video [At-Home Workout Routine]

>>Exercise 1: Goblet Squat
Targets: Legs
>>Exercise 2: Assisted and Unassisted Pull-Ups
Targets: Upper and middle back
>>Exercise 3: Leg Curl
Targets: Hamstringers
>>Exercise 4: Seated Row
Targets: Middle back and rear deltoids

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 4 Workouts - at Peak and at Home >>

[pagebreak]

Shaun's Week Four 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 Four, 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 - - -