Muscle Tech

Personal File

Born and raised in the blue-collar, working-class town of Fall River, Massachusetts, Marc learned the importance of hard work and dedication at an early age. Involved in sports since he was six, Marc excelled in baseball, basketball and in particular football.

His passion and drive on the gridiron throughout his high school career served notice to college scouts that Marc was the real deal when it came to the game. Marc received a scholarship to a Division 1 school and later earned such prestigious titles as 3-time Conference All Star and 2-time All-American. Once college ended, Marc went on to a successful career playing professional football.

Marc now works as a personal trainer and CSCS (Certified Strength and Conditioning Specialist) in Miami Beach, FL. His time in professional sports served him well and educated him on the importance of proper training as he now trains a long list of clients – from fitness enthusiasts to professional athletes and celebrities.

Favorites

Favorite

Answer

Body part(s):

  • Legs

Body part to train:

  • Legs and shoulders

Exercise(s):

  • Crossfit conditioning

Cheat food(s):

  • Pizza

Movie(s):

  • The Shawshank Redemption

TV show(s):

  • Seinfeld, Entourage, Dexter, True Blood

Actor(s):

  • Edward Norton, Christian Bale, Robert DeNiro

Sport(s):

  • Football, basketball, beach volleyball

Music to train to:

  • I have almost 10,000 songs. I listen to it all from country to rap.

Hobbies:

  • Movies, movies, movies

Training

Day

Muscle Group & Exercise

Weight & Reps

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)

Print Marc’s Training Routine

Nutrition

Meal 2

  • 12 egg whites
  • 1 cup of quinoa

Meal 3

  • 8 oz. of grilled salmon
  • 1 cup of broccoli