Marc Megna: Total Workout

Fancy getting jacked like Marc in 2012? Here is how you do it.

Marc Megna: Total Workout

What are you doing for the next three months? Nothing much probably, so why not start building a body like Marc Megna? Featured on the cover of January 2012's Muscle & Fitness, Megna broke down his one week workout in the magazine, and we're here to give you 11 more weeks of pure muscle building with the workout below.

 

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 

 

 

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