I think this will do well for you!
Day 1: Push Lower Body
Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)
Movement Prep: World’s Greatest Stretch, Inch Worm/Walkouts, Mini band lateral and linear
1 set Leg Extension x 10 not near failure
1 set Leg Curl x 10 not near failure
1 set Hyperextension x 10 not near failure
Goblet Squats: 3 sets of 8 not near failure and work mobility at bottom of movement
Front Squats
Work up in weight pyramid Style, not to failure. So if you do 135:
45 x 10
95 x 8
115 x 8
135 x 6
Side Lunges (can be weighted or not weighted)
3 x 6-8 per side
Unilateral Leg Press
3sets x 8 reps each leg, no back rounding, controlled
Bilateral Leg Press
3sets x 15 reps, no back rounding, controlled
Hack or V-Squat
3sets x 15 reps
Standing Calf Raise
3 x 15
Finish with Tabata
Always do cardio separate from weights and tabata
TABATA done immediately PWO:
20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120.
10 seconds recovery
20 seconds work
10 seconds recovery
Do this 8 times for a total of 4 minutes post training
IMMEDIATELY after this consume carb 10/MTS Whey shake
https://www.youtube.com/watch?v=DETy91pui08
https://www.youtube.com/watch?v=DXwZWzES6Y8
Day 2: Chest and Triceps
Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)
Movement Prep: World’s Greatest Stretch, Inch Worm/Walkouts, Mini band lateral and linear
1 set Pushups x 10 not near failure
1 set Lateral Rasie x 10 not near failure
1 set Triceps Pressdowns x 10 not near failure
Unilateral One-Sided Chest Press
Progress in weight for 3 sets of 6-10
Unilateral Dumbbell Chest Press
Progress in weight for 3 sets of 6-10
Bilateral Dumbbell Chest Press
Progress in weight for 3 sets of 6-10
Superset Fly Finisher
With
Cable Crossovers
4 sets of 8-15 reps
Machine Chest Press
Progress in weight for 4 sets of 6-10
Triceps Pressdowns
3 x 10-15
Cable Skullcrushers
3 x 10-15
Workout video here: https://www.youtube.com/watch?v=2FwsG9o-ZOg
Finish with Tabata
Always do cardio separate from weights and tabata
TABATA done immediately PWO:
20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120.
10 seconds recovery
20 seconds work
10 seconds recovery
Do this 8 times for a total of 4 minutes post training
IMMEDIATELY after this consume carb 10/MTS Whey shake
https://www.youtube.com/watch?v=DETy91pui08
https://www.youtube.com/watch?v=DXwZWzES6Y8
Day 3: REGEN
Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)
20 minutes Low Intensity Cardio, LOW (can be a simple walk or bike ride)
Day 4: Lower Body Pull
Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)
Movement Prep: World’s Greatest Stretch, Inch Worm/Walkouts, Mini band lateral and linear
1 set Leg Extension x 10 not near failure
1 set Leg Curl x 10 not near failure
1 set Hyperextension x 10 not near failure
1 set Lat Pull Downs x 10 not near failure
Goblet Squats: 3 sets of 8 not near failure and work mobility at bottom of movement
Deadlifts
Work up in weight pyramid Style, not to failure. So if you do 135:
45 x 10
95 x 8
115 x 8
135 x 6
Single Leg Romanian Deadlift
3 x 8
Leg Curls
3 x 10
Seated Calf Raise
4 x 6-15
Finish with Tabata
Always do cardio separate from weights and tabata
TABATA done immediately PWO:
20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120.
10 seconds recovery
20 seconds work
10 seconds recovery
Do this 8 times for a total of 4 minutes post training
IMMEDIATELY after this consume carb 10/MTS Whey shake
https://www.youtube.com/watch?v=DETy91pui08
https://www.youtube.com/watch?v=DXwZWzES6Y8
Day 5:
Shoulders and Triceps
Pillar Prep (https://www.youtube.com/watch?v=eCl0Yzibap4)
Movement Prep: World’s Greatest Stretch, Inch Worm/Walkouts, Mini band lateral and linear
1 set Lateral Raise x 10 not near failure
1 set Front Raise x 10 not near failure
1 set Hyperextension x 10 not near failure
Cable Lateral Raise
4 x 8-15 each side
Cable Rear Delt
4 x 8-15 each side
Standing Dumbbell Shoulder Press
Work up in weight pyramid Style, not to failure.
45 x 10
95 x 8
115 x 8
135 x 6
Cable Shrugs
3 x 15
Triceps Pressdowns
3 x 10-15
Cable Skullcrushers
3 x 10-15
Finish with Tabata
Always do cardio separate from weights and tabata
TABATA done immediately PWO:
20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120.
10 seconds recovery
20 seconds work
10 seconds recovery
Do this 8 times for a total of 4 minutes post training
IMMEDIATELY after this consume carb 10/MTS Whey shake
https://www.youtube.com/watch?v=DETy91pui08
https://www.youtube.com/watch?v=DXwZWzES6Y8
Day 6: Back and Biceps
Lat Pulls Downs WIDE GRIP
4 x 6-15
Lat Pulls Downs CLOSE Grip
4 x 6-15
Machine Row (Hammer Hi Row or Similar)
4 x 6-15
Unsupported One Arm Row
4 x 6-12 Pyramiding in weight like squats
Cable Low Rows
4 x 6-15
Hyperextensions
4 x 6-15
Machine or Free Weight Preacher Curls
4 x 6-15
Rope Hammer Curls
4 x 6-15
Finish with Tabata
Always do cardio separate from weights and tabata
TABATA done immediately PWO:
20 seconds AS HARD AND FAST AS YOU CAN AT THE HIGHEST LEVEL YOU CAN. Try to induce vomiting from output. Go 120.
10 seconds recovery
20 seconds work
10 seconds recovery
Do this 8 times for a total of 4 minutes post training
IMMEDIATELY after this consume carb 10/MTS Whey shake
https://www.youtube.com/watch?v=DETy91pui08
https://www.youtube.com/watch?v=DXwZWzES6Y8
Day 7: REGEN!
Day 8: REPEAT CYCLE
FOR ABS, HIT THEM 2-3X a week. Some options:
What "organizational" tools do you use to balance work, life, and family? Such as planners, specific habits, etc.
You're busy but you seem to manage different aspects of you life very well. How do you balance everything and maintain the success you do?
I live by the calendar on my phone and computer and my wife as an old school calendar in the mud room!
My son has autism
My son has autism, he is three going on four, his diet is horrible ..for obvious reasons!
He has no Fruits or veg or any grains ....basically any fibre in his a diet, we give him a vitamin tablet everyday which turns into a juice and he enjoys but he has 0 Fibre in his diet so I'm worried about all lost of health issues that come with zero fibre in his diet
My question is Can I give him a fibre supplement and if so what gram would you recommend.
Best replacement for squats?
I don't have access to a squat or power rack at my gym. What exercises do you recommend for legs?
Too much caffeine?
Hey Marc
How much caffeine is considered safe to consume and how much would be too much? And is it really that unhealthy to take high doses of stimulants for example caffeine on a daily basis? What would happen if you overdose on caffeine?
The LD50 is GRAMS. OD on caffeine would be very hard to do. With that said, 3-4 doses of 500mg or less with 4-5 hours in between would be at the high end.
Tranning
I just started working out my DB curls started at 20 lb. I've got up to 25lb everywhen should I go up in lb? Should I just keep it at the same weight untill it gets easy. I usually try to do 8-12,per exercise.
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