Marc Megna's Training Routine
Remember to consult your doctor before starting any diet and/or training program.
Day 1
- Kettlebell Circuit
- 1 arm kettlebell squat3 sets x 10 reps
- 1 arm kettlebell swing 4 sets x 15 reps
- Heavy kettlebell clean and squat1 sets x 8-10 reps
- 2 arm kettlebell push-up and high row3 sets x 10 reps
- 2 arm kettlebell snatch3 sets x 10 reps
- 1 arm kettlebell squat and press3 sets x 10 reps
- Chain kettlebell pull-up3 sets x 10 reps
- 2 hand kettlebell upright row3 sets x 8-10 reps
- 2 hand kettlebell crunch with leg raise4 sets x 12 reps
Day 2
- Chest
- Floor press4 sets x 8-10 reps
- Incline dumbell press 4 sets x 8-10 reps
- Standing cable flyes 4 sets x 12 reps
- Back
- Towel pull-ups 3 sets x 12 reps
- Lat pulldowns 4 sets x 10-12 reps
- Cable rows 4 sets x 10-12 reps
- Dumbell rows 3 sets x 10 reps
- Hyperextensions 3 sets x 12 reps
- Abs
- Hanging leg raises 4 sets x 12 reps
- Hanging windshield wiper 3 sets x 20 reps
Day 3
- Legs
- Front squat 4 sets x 10 reps
- Overhead snatch grip lunge3 sets x 10 reps
- Single leg deadlift 3 sets x 12 reps
- Glute and hamstring raise3 sets x 12 reps
- Shoulders
- Military press 4 sets x 10 reps
- Plate front raise3 sets x 20 reps
- Lateral raises 3 sets x 12 reps
- Upright rows 3 sets x 12 reps
- Rear delt flyes3 sets x 12 reps
- Barbell shrugs 4 sets x 15 reps
Day 4
- Biceps
- Straight bar curls4 sets x 12 reps (rest pause, 10 to 15 more)
- Dumbell hammer curls3 sets x 8-12 reps
- Towel kettlebell curls3 sets x 8-12 reps
- Triceps
- Close-grip bench press3 sets x 8-10 reps
- Dumbell tricep extensions 3 sets x 10-12 reps
- Band tricep pushdowns 100 reps in 3 sets or less
Day 5
- Sprint work/conditioning
Day 6
- Suspension training circuit
- Abs
- Reverse decline sit-ups3 sets x 12 reps
- Straight bar roll-outs4 sets x 12 reps
Day 7
- Rest (ie. bike, long walk, stretching)
