Marc Megna Total Workout

Marc Megna: Total Workout Week 2 Day I 1A Dumbbell Bench Press Sets: 4 Reps: 8 1B Suspended Row Sets: 4 Reps: 10 2A Chest-Supported Row Sets: 4 Reps: 8 Set an adjustable bench to an incline and lie on it, chest down. Row dumbbells to your sides. 2B Neutral-Grip Dumbbell Bench Press Sets: 4 Reps: 10 Hold dumbbells with palms facing each other and press the weights over your chest. 3A Weighted Chin-Up Sets: 4 Reps: 8 3B Feet-Suspended Diamond Push-Up Sets: 3 Reps: To failure Rest your feet in the cradles of a suspension apparatus (such as a TRX) and perform push-ups with your hands touching—your thumbs and fingers will make a diamond shape.

Day II 1 Speed Squat Sets: 8 Reps: 2 Use 55% of your max. 2A Back Extension Sets: 4 Reps: 10 2B Single-Leg Hip Extension Sets: 4 Reps: 8 3A Stiff-Legged Deadlift Sets: 4 Reps: 10 3B Suspended Single-Leg Curl Sets: 4 Reps: 8 Rest your feet in the cradles of a suspension apparatus and bridge up with your hips. Keep them elevated as you curl one leg at a time.

Day III 1 Speed Bench Press Sets: 10 Reps: 3

Use 55% of your max. 2A Dumbbell Bench Press Sets: 4 Reps: 10 2B Suspended Feet-Elevated Row Sets: 4 Reps: 12 Use a suspension apparatus and raise your feet on a box or step. 3A Bent-over Row Sets: 4 Reps: 8 3B Overhead Triceps Extension Sets: 4 Reps: 10 4 Dip Sets: 4 Reps: to failure

Day IV 1 Single-Leg Squat Sets: 4 Reps: 6 2A Barbell Glute Bridge Sets: 4 Reps: 10 Place a barbell on your lap and rest the back of your shoulders across a bench (your body should be perpendicular to it). Bridge up with you hips. 2B Cable Pull-Through Sets: 4 Reps: 15 Straddle a cable with rope handle attachment and pull it up through your legs as you extend your hips. 3 Modified Glute-Ham Raise Sets: 4 Reps: 8 Perform a glute-ham rasie, or, if your gym doesn't have a glute-ham apparatus, rest your knees on the floor and hook your ankles under something sturdy. Keeping your hips straight, extend your knees and lower your body as far as you can. Then pull with your hamstrings to come back up. 4A Feet-Elevated Push-Up Sets: 4 Reps: 20 4B Cable Row Sets: 4 Reps: 10 5A Rope Pull-Up Sets: 4 Reps: 10 Sling a rope around a chin-up bar and grab an end in each hand. Perform pull-ups. 5B Skull Crusher Sets: 4 Reps: 12

Week 3 Day I 1A Dumbbell Incline Press Sets: 4 Reps: 8 1B Single-Arm Dumbbell Row Sets: 4 Reps: 8 2A Cable Row Sets: 4 Reps: 10 2B Close-Grip Bench Press Sets: 4 Reps: 10 3A Underhand-Grip Bent-Over Row Sets: 3 Reps: 10 3B Dumbbell Triceps Extension Sets: 3 Reps: 12

Day II 1 Speed Squat Sets: 10 Reps: 2 Use 60% of your max. 2A Good Morning Sets: 4 Reps: 8 2B Glute-Ham Raise Sets: 3 Reps: 5 3A Back Extension Sets: 4 Reps: 10 3B Hamstring Curl Sets: 4 Reps: 10 Perform each rep slowly.

Day III 1 Speed Bench Press Sets: 10 Reps: 3 Use 60% of your max. 2A Suspended Rear Delt Raise Sets: 4 Reps: 15

2B Neutral-Grip Incline Press Sets: 4 Reps: 10 Hold the dumbbells with palms facing each other. 3A Dumbbell Overhead Press Sets: 4 Reps: 8 3B Lateral Raise Sets: 4 Reps: 12 4A Triceps Push-down Sets: 4 Reps: 12 4B Suspended Triceps Extension Sets: 4 Reps: 12 Use a suspension apparatus and perform triceps extensions from a standing position. Day IV 1A Barbell Step-Up Sets: 4 Reps: 8 1B Broad Jump Sets: 4 Reps: 5 Jump as far forward as you can. 2A Dumbbell RDL Sets: 4 Reps: 8 2B Modified Glute-Ham Raise Sets: 4 Reps: 8 3 Single-Leg Curl Sets: 4 Reps: 10

Week 4 Day I 1 Incline Bench Press Sets: 4 Reps: 6 2A Single-Arm Cable Row Sets: 3 Reps: 12 2B Single-Arm Dumbbell Bench Press Sets: 4 Reps: 8 3A T-Bar Row Sets: 4 Reps: 10 3B Close-Grip Bench Press Sets: 4 Reps: 10

Day II 1 Speed Squat Sets: 12 Reps: 2 Use 50% of your max. 2A Single-Leg Reverse Hyper Sets: 4 Reps: 8 Lie face down on a bench with your head toward the foot of the bench. Raise one leg at a time up behind you. 2B Dumbbell Single-Leg Deadlift Sets: 4 Reps: 8 3A Barbell Glute Bridge Sets: 4 Reps: 10 3B Back Extension Sets: 4 Reps: 10

Day III 1 Speed Bench Press Sets: 10 Reps: 3 Use 50% of your max. 2A Lat-Pulldown Sets: 4 Reps: 10 2B Decline Dumbbell Press Sets: 4 Reps: 10 3A Dumbbell Lateral Raise Sets: 3 Reps: 15 3B Plate Raise Sets: 3 Reps: 15 Hold a weight plate with straight arms in front of your body. Raise it up to shoulder level. 4A Overhead Rope Extension Sets: 4 Reps: 12 4B Diamond Push-Up Sets: 4 Reps: to failure

Day IV 1 Sumo Deadlift Sets: 4 Reps: 5 2A Barbell Lunge Sets: 4 Reps: 6

2B Single-Leg Box Jump Sets: 4 Reps: 5 3A Hamstring Curl Sets: 4 Reps: 10 3B Swiss-Ball Hyper Sets: 4 Reps: 8 Lie face down on a Swiss ball and raise both legs up behind you.

Week 5 Day I 1 Bench Press Sets: 3 Reps: 3 2A Cable Row Sets: 2 Reps: 8 2B Close-Grip Bench Press Sets: 2 Reps: 8 3A Underhand-Grip Bent-over Row Sets: 2 Reps: 8 3B Dumbbell Triceps Extension Sets: 2 Reps: 10

Day II 1 Speed Squat Sets: 6 Reps: 2 Use 55% of your max. 2A Good Morning Sets: 2 Reps: 8 2B Glute-Ham Raise Sets: 2 Reps: 5 3A Back Extension Sets: 2 Reps: 10 3B Hamstring Curl Sets: 2 Reps: 10 Perform each rep slowly with control.

Day III

1 Speed Bench Press Sets: 8 Reps: 3 Use 55% of your max. 2A Suspended Rear Delt Raise Sets: 2 Reps: 10 2B Neutral-Grip Incline Press Sets: 2 Reps: 10 3A Elbows-Out Dumbbell Triceps Extension Sets: 2 Reps: 10 3B Single-Arm Dumbbell Row Sets: 2 Reps: 10

Day IV 1A Dumbbell Step-Up Sets: 2 Reps: 6 1B Cable Pull-through Sets: 2 Reps: 10 2A Dumbbell RDL Sets: 2 Reps: 8 2B Single-Leg Hip Bridge Sets: 2 Reps: 8

Week 6 Day I 1A Dumbbell Bench Press Sets: 4 Reps: 10 1B Suspended Row Sets: 4 Reps: 12 2A Chest-Supported Row Sets: 4 Reps: 10 2B Neutral-Grip Bench Press Sets: 4 Reps: 10 3A Weighted Chin-Up Sets: 4 Reps: 8 3B Suspended Diamond Push-Up

Sets: 3 Reps: To failure

Day II 1 Speed Squat Sets: 10 Reps: 2 Use 60% of your max. 2A Back Extension Sets: 4 Reps: 12 2B Single-Leg Hip Extension 3A Stiff-Legged Deadlift Sets: 4 Reps: 10 3B Suspended Leg Curl Sets: 4 Reps: 12

Day III 1 Speed Bench Press Sets: 12 Reps: 3 Use 60% of your max. 2A Dumbbell Bench Press Sets: 4 Reps: 10 2B Suspended Row Sets: 4 Reps: 12 3A Bent-over Row Sets: 4 Reps: 10 3B Overhead Rope Triceps Extension Sets: 4 Reps: 12 4 Dip Sets: 4 Reps: To failure

Day IV 1 Single-Leg Squat Sets: 4 Reps: 8 2A Barbell Glute Bridge Sets: 4 Reps: 12 2B Cable Pull-Through Sets: 4 Reps: 15

3A Banded Hamstring Curl Sets: 4 Reps: 15 Hook an exercise band around your ankles and perform hamstring curls. 3B Swiss-Ball Leg Curl Sets: 4 Reps: 12

Week 7 Day I 1A Dumbbell Incline Bench Press Sets: 4 Reps: 8 1B Single-Arm Row Sets: 4 Reps: 8 2A T-Bar Row Sets: 4 Reps: 8 2B Close-Grip Bench Press Sets: 4 Reps: 8 3A Underhand-Grip Bent-over Row Sets: 3 Reps: 8 3B Band Triceps Push-down Sets: 3 Reps: To failure

Day II 1 Speed Squat Sets: 8 Reps: 2 Use 50% of your max. 2A Band Pull-Apart Sets: 4 Reps: 15 Hold a band at arm's length in front of you and pull it apart so your shoulder blades squeeze together. 2B Glute-Ham Raise Sets: 3 Reps: 5 3A Back Extension Sets: 4 Reps: 8 3B Hamstring Curl Sets: 4 Reps: 8 Perform the reps slowly under control

Day III 1 Speed Bench Press

Sets: 6 Reps: 3 Use 50% of your max. 2A Suspended Rear-Delt Raise Sets: 4 Reps: 12 Use a suspension apparatus and perform a reverse fly motion. 2B Neutral-Grip Incline Press Sets: 4 Reps: 8 3A Dumbbell Military Press Sets: 4 Reps: 8 3B Lateral Raise Sets: 4 Reps: 10 4A Triceps Push-down Sets: 4 Reps: 10 4B Suspended Triceps Extension Sets: 4 Reps: 10

Day IV 1A Barbell Step-Up Sets: 4 Reps: 6 1B Broad Jump Sets: 4 Reps: 5 2A Dumbbell RDL Sets: 4 Reps: 6 2B Modified Glute-Ham Raise Sets: 4 Reps: 8 3 Single-Leg Curl Sets: 4 Reps: 8

Week 8 Day I 1 Bench Press Sets: 4 Reps: 6 Use 55% of your max. 2A Single-Arm Dumbbell Bench Press Sets: 4 Reps: 6 2B Single-Arm Cable Row

Sets: 3 Reps: 8 3A T-Bar Row Sets: 4 Reps: 8 3B Close-Grip Bench Press Sets: 4 Reps: 8

Day II 1 Speed Squat Sets: 12 Reps: 2 Use 55% of your max. 2A Reverse Hyperextension Sets: 4 Reps: 12 2B Single-Leg Barbell Deadlift Sets: 4 Reps: 8 3A Glute-Ham Raise Sets: 4 Reps: 8 3B Back Extension Sets: 4 Reps: 8

Day III 1 Speed Bench Press Sets: 8 Reps: 3 Use 55% of your max. 2A Lat Pull-down Sets: 4 Reps: 8 2B Decline Dumbbell Bench Press Sets: 4 Reps: 8 3A Lateral Raise Sets: 3 Reps: 10 3B Plate Raise Sets: 3 Reps: 10 4A Overhead Triceps Rope Extension Sets: 4 Reps: 10 4B Diamond Push-Up Sets: 4 Reps: To failure

Day IV

1 Sumo Deadlift Sets: 4 Reps: 3 2A Barbell Lunge Sets: 4 Reps: 6 2B Single-Leg Box Jump Sets: 4 Reps: 5 Jump onto a low box and stick the landing with one leg. Step off the box and repeat. 3A Hamstring Curl Sets: 4 Reps: 10 3B Swiss-Ball Back Extension Sets: 4 Reps: 8 4 Swiss-Ball V-Up Sets: 4 Reps: 15 Hold a Swiss ball between your feet and raise your legs up while you simultaneously crunch your torso and raise your arms overhead.

Week 9 Day I 1 Three-Board Press Sets: 5 Reps: 3 Set the safety rods in a power rack to where you can lower the bar six inches above your chest. Pause with the weight on the rods but don't relax. Press the bar up. 2A Hammer Row Sets: 4 Reps: 8 Wedge a barbell into a corner and hold the end of the sleeve with one arm. Row it as you would with a dumbbell row. 2B Dumbbell Triceps Extension Sets: 2 Reps: 12 3A Underhand-Grip Bent-over Row Sets: 2 Reps: 8 3B Dumbbell Triceps Extension Sets: 2 Reps: 10

Day II 1 Speed Squat Sets: 6 Reps: 2 Use 60% of your max. 2A Back Extension

Sets: 2 Reps: 8 2B Glute-Ham Raise Sets: 2 Reps: 5 3A Back Extension Sets: 2 Reps: 10 3B Hamstring Curl Sets: 2 Reps: 10 Perform the reps slowly under control.

Day III 1 Speed Bench Press Sets: 10 Reps: 3 Use 60% of your max. 2A Three-Way Shoulder Raise Sets: 3 Reps: 10 Perform 10 reps of front raises. Then immediately do lateral raises, and then rear lateral raises. 2B Dumbbell Bench Press Sets: 4 Reps: 10 3A Elbows-Out Dumbbell Triceps Extension Sets: 2 Reps: 10 3B Single-Arm Dumbbell Row Sets: 2 Reps: 10

Day IV 1A Front Squat Sets: 4 Reps: 8 1B Glute-Ham Raise Negatives Sets: 4 Reps: 8 Slowly extend your knees and lower your body. 2A Band Curl Sets: 3 Reps: 15 Stand on an exercise band and grab the ends in each hand. Curl the band to shoulder level. 2B Swiss-Ball Leg Curl Sets: 3 Reps: 10 Lie on your back on the floor and rest your heels on a Swiss ball. Extend your hips so your body is straight and then bend your knees to roll the ball toward you. 3 Standing Band Trunk Curl Sets: 3 Reps: 20

Attach a band overhead and grab the ends in each hand. From a standing position, curl your torso forward against the resistance of the band.

Week 10 Day I 1 Decline Dumbbell Bench Press Sets: 4 Reps: 10 1B Dumbbell Bent-over Row Sets: 4 Reps: 12 2A Chest-Supported Row Sets: 4 Reps: 10 2B Close-Grip Bench Press Sets: 4 Reps: 10 3A Pull-Up Sets: 4 Reps: 8 3B Suspended Triceps Extension Sets: 3 Reps: 15

Day II 1 Speed Squat Sets: 8 Reps: 2 Use 50% of your max. 2A Romanian Deadlift Sets: 4 Reps: 10 2B Back Extension Sets: 4 Reps: 10 3A Swiss-Ball Back Bridge Sets: 4 Reps: 10 3B Suspended Single-Leg Curl Sets: 4 Reps: 12 4 Weighted Sit-Up Sets: 4 Reps: 15

Day III 1 Speed Bench Press Sets: 12 Reps: 3 Use 50% of your max.

2A Dumbbell Bench Press Sets: 4 Reps: 10 2B Suspended Row Sets: 4 Reps: 10 3A Cable Row Sets: 4 Reps: 10 3B Overhead Rope Triceps Extension Sets: 4 Reps: 12 4 Dip Sets: 4 Reps: To failure

Day IV 1 Dumbbell Bulgarian Split Squat Sets: 4 Reps: 8 2A Barbell Glute Bridge Sets: 4 Reps: 10 2B Seated Good Morning Sets: 4 Reps: 12 3 Band Curl Sets: 4 Reps: 20 4A Hamstring Curl Sets: 4 Reps: 12 4B Swiss-Ball Back Extension Sets: 4 Reps: 12

Week 11 Day I 1 Bench Press Lockout Sets: 4 Reps: 5 2A Chest-Supported Row Sets: 4 Reps: 12 2B Barbell Curl Sets: 4 Reps: 12 3A Underhand-Grip Bent-over Row Sets: 4 Reps: 12

3B Dumbbell Triceps Extension Sets: 4 Reps: 12

Day II 1 Box Jump Sets: 5 Reps: 3 Jump with both legs onto a box that's a challenging height. Step off the box (rather than jump) between each rep. 2A Dumbbell RDL Sets: 4 Reps: 8 2B Suspended Leg Curl Iso Hold Sets: 4 Reps: 6 Hold the contracted position of each leg for three seconds. 3A Back Extension Sets: 4 Reps: 10 3B Hamstring Curl Sets: 4 Reps: 10

Day III 1 Speed Bench Press Sets: 8 Reps: 3 Use 55% of your max. 2A Face Pull Sets: 4 Reps: 12 2B Elevated Push-Up Sets: 4 Reps: 20 3A Dumbbell Triceps Extension Sets: 4 Reps: 12 3B Single-Arm Dumbbell Row Sets: 4 Reps: 10

Day IV 1A Reverse Lunge Sets: 4 Reps: 8 1B Rope Pull-Through Sets: 2 Reps: 8 2A Dumbbell RDL Sets: 2 Reps: 8

2B Single-Leg Hip Bridge Sets: 4 Reps: 8

Week 12 Day I 1A Dumbbell Bench Press Sets: 4 Reps: 8 1B Suspended Row Sets: 4 Reps: 10 2A Chest-Supported Row Sets: 4 Reps: 8 2B Hammer Press Sets: 4 Reps: 10 3A Weighted Underhand-Grip Pull-Up Sets: 4 Reps: 8 3B Feet-Elevated Suspended Diamond Push-Up Sets: 3 Reps: To failure

Day II 1 Speed Squat Sets: 8 Reps: 2 Use 60% of your max. 2A Back Extension Sets: 4 Reps: 10 2B Single-Leg Hip Extension Sets: 4 Reps: 8 3A Barbell Stiff-Legged Deadlift Sets: 4 Reps: 12 3B Suspended Hamstring Curl Sets: 4 Reps: 15

Day III 1 Speed Bench Press Sets: 10 Reps: 3 Use 60% of your max. 2A Single-Arm Dumbbell Press

Sets: 4 Reps: 10 2B Lat Pull-down Sets: 4 Reps: 12 3A T-Bar Row Sets: 4 Reps: 8 3B Overhead Band Triceps Extension Sets: 4 Reps: 10 4 Weighted Dip Sets: 4 Reps: To failure

Day IV 1 Single-Leg Squat Sets: 4 Reps: 6 2A Barbell Glute Bridge Sets: 4 Reps: 10 2B Cable Pull-Through Sets: 4 Reps: 15 3A Band Pull-Through Sets: 4 Reps: 15 Perform the same movement as the cable pull-through but use an exercise band. 3B Single-Leg Hamstring Curl Sets: 4 Reps: 10