Fancy getting jacked like Marc in 2012? Here is how you do it.
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: https://www.muscleandfitness.com
