Workout Routine:

Megan Donnelson Jensen

Monday: Chest & Biceps

• Flat Barbell Bench Press: 4 sets x 8 reps
• Incline Dumbell Bench Press: 4 sets x 8 reps
• Pec Deck Chest Fly: 4 sets x 10 reps
• Pushups: 4 sets x 20 reps – superset with - Dumbell Hammer Curls: 4 sets x 8 reps
• Straight Bar Curls: 4 sets x 10 reps (Drop-set last set 10, 10, 10)
• EZ Bar Curls on Cable: 4 sets x 10 reps
• Dumbell Concentration Curls: 4 sets x 10 reps

Tuesday: Legs

• Barbell Squats: 4 sets x 10 reps - superset with -
  Barbell Straight Legged Deadlifts: 4 sets x 15 reps
• Leg Press: (close-stance to focus on outer quad) 5 sets x 12 reps
• One - Legged Squats on Smith Machine: 3 sets x 10 reps (each leg) –
  superset with - Jump Squats: 3 sets x 30 reps
• Leg Extensions: 5 sets x 8 reps – superset with - Lying Hamstring Curls: 5 sets x 8 reps
• Walking Lunges: (bodyweight) 2 sets x 100 reps

Wednesday: Off

Thursday: Shoulders & Triceps

• DB Shoulder Press: 4 sets x 8 reps (Drop - set last set 8, 8, 8)
• Barbell Upright Rows: 4 sets x 10 reps
• DB Lateral Raises: 4 sets x 10 reps (Drop-set last set 10, 10, 10)
• DB Rear Delt Fly: 4 sets x 12 reps – superset with -
  Front raises with a plate: 4 sets x 10 reps
• Rear Delts on Pec Deck: 3 sets x 15 reps
• Skull Crushers: 4 sets x 10 reps
• “V” Bar Pressdowns on Cable: 4x8 (Drop-set last set 8, 8, 8)
• Tricep Kickbacks on Cable: 4 sets x 10 reps -
  superset with - Tricep pushups: 4 sets x 20 reps

Friday: Back & Abs

• T-Bar Row: 4 x 8
• Underhand Seated Row: 4 sets x 8 reps - superset with -
  Rear Delt/Upper Back Rope Pulls on Cable: 4 sets x 10 reps
• Seated Close-Grip Pulldowns: 4 sets x 8 reps (Drop-set last set 8, 8, 8)
• DB Rows: 4 sets x 10 reps
• Pull - ups: to Failure (4 sets)
• ABS – (Do the following exercises as a giant set, rest 1 minute and repeat for a total of 3 sets)
• Medicine Ball Twists: on Mat 3 sets x 30 reps
• Leg Raises: 3 sets x 20 reps
• Bicycles: 3 sets x 30 reps

Cardio – The amount of cardio I do will vary based on my goals. When I am in prep for competition or just trying to lean out, my cardio can range anywhere from 40-80 minutes a day, 4 - 5 days a week. When I am not in prep, I try to keep my cardio to a minimum so I can focus more on maximizing muscle gains. At that time, I typically only do around 30 minutes, 3 days a week.

Here is one of my favorite HIIT (High Intensity Interval Training) workouts:

• 5 minute warm-up jog
• 10 (20-second) sprints + 30 Bodyweight Squats at the end of each sprint. Rest 30 seconds’ in-between sprints. If I’m not doing my sprints in the sand, I do them uphill to make them more challenging!
• 2 minutes of walking lunges
• 30 “Box-jumps” (I do these on a park bench outside) –superset with- 30 step-up on the same bench (15 each leg). Rest 30 seconds and repeat for a total of 3 sets.
• Shuffle-squats (30 seconds one direction, 30 seconds back). Rest 30 seconds and repeat for a total of 3 sets.
• Side Lunges (30 seconds one direction, 30 seconds back). Rest 30 seconds and repeat for a total of 3 sets.
• 100 High-Knees
• Cool-down jog/walk

Interview with Megan: Cutandjacked.com/CutAndJacked-Interview-Megan-Donnelson-Jensen