Marc Megna: Total Workout

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

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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

Source: http://www.muscleandfitness.com