Day 1: Chest/Back/Abs

• Flat Bench 2×12, 2×10, and 2×8
• DB Floor Press 4 sets x 8-10 reps
• Incline Dumbbell Press 4 sets x 8-10 reps
• Standing Cable Flyes 4 sets x 12 reps
• Elevated TRX Pushup Feet on Swiss ball
• Towel Pull-ups 3 sets x 12 reps
• Lat Pulldowns 4 sets x 10-12 reps
• Hammer Row 4 sets x 10-12 reps
• Dumbbell Rows 3 sets x 10 reps
• Reverse Hypers 3 sets x 12 reps
• Hanging Leg Raises 4 sets x 12 reps
• Hanging Windshield Wipers 3 sets x 20 reps

Day 2: Legs/Shoulders

• Front Squats 4 sets x 10 reps
• Overhead Snatch Grip Lunges 3 sets x 10 reps
• Reverse or Forward Lunges 4×10
• Single Leg Deadlift 3 sets x 12 reps
• Glute and Hamstring Raise 3 sets x 12 reps
• Military Press 4 sets x 10 reps
• Plate Front Raise 3 sets x 20 reps
• Lateral Raises 3 sets x 12 reps
• Upright Rows 3 sets x 12 reps
• Rear Delt Flyes 3 sets x 12 reps
• Barbell Shrugs 4 sets x 15 reps

Day 3: Biceps/Triceps

• Straight Bar Curls 4 sets x 12 reps (rest pause, 10 to 15 more)
• Close Grip Curl Bar 4×10-12
• Dumbell Hammer Curls3 sets x 8-12 reps
• Towel Kettle Bell Curls 3 sets x 8-12 reps
• Weighted dips (I try to go as heavy as possible) 4×10-12 reps
• Close-grip Bench Press 3 sets x 8-10 reps
• Dumbell Tricep Extensions 3 sets x 10-12 reps
• Bodyweight Tricep Press
• Band Tricep Pushdowns 100 reps in 3 sets or less

Day 4: Sprint Work/Conditioning

• Sprint warm up
• Sprint mechanics (I learned this stuff at the
  performance center where I work. Great stuff)
• Build ups (Using each phase of sprint mechanics to increase speeds)
• Gears (Alternating speeds at 15 yard increments)

Day 5: TRX Suspension Training Circuit & Abs

Perform as many sets of 10 reps you can in 10 minutes.

• TRX Single Leg Squat (perform on each leg)
• TRX Inverted Row
• TRX Chest Press
• TRX Circuit 2: Perform as many sets of 10 reps you can in 10 minutes.
• TRX Suspended Lunge (perform on each leg)
• TRX Atomic Push-Up
• TRX Power Pull
• Perform as many sets of 10 reps you can in 10 minutes.
• TRX Rear delt T
• TRX Rear Y, Face Pull, W
• TRX Body Weight Tricep Press
• TRX Bicep Curl
• Perform 4 rounds or 15 reps each.
• TRX Ab Pike
• TRX Alternating Knee Tuck
• TRX Overhead Hip Tilt
• TRX Side Plank Lift (R and L)
• TRX Ab Pike Alternating Knee Swing
• TRX Side Plank Lifts Right and Left
• TRX Overhead Hip Tilt Right and Left
• Reverse Decline Sit-ups 3 sets x 12 reps
• Straight Bar Roll-outs 4 sets x 12 reps
• Weighted Sit-ups

Day 6: Rest

Hard to do but I do place a great deal of significance in proper recovery. After all you don’t get your best results in the gym you get them with proper recovery.

Checkout more info on Marc Megna here: www.cutandjacked.com/CutAndJacked-Interview-Marc-Megna