Keeping your hips straight, extend your knees and lower your body as far as you can. 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. 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 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. With the right plan and the right discipline, you can get seriously shredded in just 28 days. To maximize your results, you’re going to want to focus on both the concentric and eccentric phases. It’s crucial that your body is receiving the right calories, carbs, proteins, vitamins and minerals it needs every single day to support your bodybuilding efforts. ©Copyright 2016 Megna Method | Powered by Today's Business. What are you doing for the next three months? Follow these tips to keep your gains while avoiding further pain. 2A Face Pull Sets: 4  Reps: 12    2B Elevated Push-Up Sets: 4  Reps: 20    3A Dumbbell Triceps Extension Sets: 4  Reps: 12    3B Single-Arm Dumbbell Row Sets: 4  Reps: 10     Day IV    1A Reverse Lunge Sets: 4  Reps: 8    1B Rope Pull-Through Sets: 2  Reps: 8    2A Dumbbell RDL Sets: 2  Reps: 8    2B Single-Leg Hip Bridge Sets: 4  Reps: 8     Week 12   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    2B Hammer Press Sets: 4  Reps: 10    3A Weighted Underhand-Grip Pull-Up Sets: 4  Reps: 8    3B Feet-Elevated Suspended Diamond Push-Up Sets: 3  Reps: To failure     Day II    1 Speed Squat Sets: 8  Reps: 2  Use 60% of your max.

Get a fat-burning blitz with this 'M&F’ hardcore, get-lean training program. ... Marc Megna’s Speech University of Richmond 2013 Hall of Fame Induction. Not only can a trainer help you break through this plateau, he or she also can make sure you’re following the proper form so you don’t injure yourself. Just make sure to keep your muscles guessing every 4 weeks.

2B Dumbbell Single-Leg Deadlift Sets: 4  Reps: 8    3A Barbell Glute Bridge Sets: 4  Reps: 10    3B Back Extension Sets: 4  Reps: 10      Day III    1 Speed Bench Press Sets: 10  Reps: 3  Use 50% of your max. By slowing down this phase, you can help your muscles build greater strength. Week 5   Day I    1 Bench Press Sets: 3  Reps: 3    2A Cable Row Sets: 2  Reps: 8    2B Close-Grip Bench Press Sets: 2  Reps: 8    3A Underhand-Grip Bent-over Row Sets: 2  Reps: 8    3B Dumbbell Triceps Extension Sets: 2  Reps: 10     Day II    1 Speed Squat Sets: 6  Reps: 2  Use 55% of your max. There are thousands of articles out there descr... Marc Megna’s Speech University of Richmond 2013 Hall of Fame Induction, 4 Tips for Returning to Training After an Injury, How to Take Your Workout Routine to the Next Level, 3 Tips for Looking Your Best This School Year, Strong(er) Business: elitefts Fitness Professional Summit, 5 Things You Should Be Eating/Drinking For That Summer Six Pack, Manipulating the Hormonal System for Small Muscle Group Gains. 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. While it’s easy to stick to the same regimen, nothing kills your muscle-building momentum more than a stagnant training routine. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Your information has been successfully processed! 2A Single-Arm Dumbbell Press Sets: 4  Reps: 10    2B Lat Pull-down Sets: 4  Reps: 12    3A T-Bar Row Sets: 4  Reps: 8    3B Overhead Band Triceps Extension Sets: 4  Reps: 10    4 Weighted Dip Sets: 4  Reps: To failure     Day IV    1 Single-Leg Squat Sets: 4  Reps: 6    2A Barbell Glute Bridge Sets: 4  Reps: 10    2B Cable Pull-Through Sets: 4  Reps: 15    3A Band Pull-Through Sets: 4  Reps: 15  Perform the same movement as the cable pull-through but use an exercise band. The best workout routine is one that takes into account your current abilities, as well as your fitness goals.

Week 10   Day I    1 Decline Dumbbell Bench Press Sets: 4  Reps: 10    1B Dumbbell Bent-over Row Sets: 4  Reps: 12    2A Chest-Supported Row Sets: 4  Reps: 10    2B Close-Grip Bench Press Sets: 4  Reps: 10    3A Pull-Up Sets: 4  Reps: 8    3B Suspended Triceps Extension Sets: 3  Reps: 15     Day II    1 Speed Squat Sets: 8  Reps: 2  Use 50% of your max. 2A Suspended Rear-Delt Raise Sets: 4  Reps: 12  Use a suspension apparatus and perform a reverse fly motion. he'd make Fort Knox look like a piggy bank.

2B Dumbbell Bench Press Sets: 4  Reps: 10    3A Elbows-Out Dumbbell Triceps Extension Sets: 2  Reps: 10    3B Single-Arm Dumbbell Row Sets: 2  Reps: 10     Day IV    1A Front Squat Sets: 4  Reps: 8    1B Glute-Ham Raise Negatives Sets: 4  Reps: 8  Slowly extend your knees and lower your body. Day III    1 Speed Bench Press Sets: 8  Reps: 3  Use 55% of your max. Full name: Marc L. Megna Date of birth: July 30, 1976 Birthplace: Fall River, Massachusetts Height: 6’2” Weight: 215 Current residence: Miami, Florida Years training: 23 Occupation: Personal trainer and certified strength and conditioning specialist; fitness model; former pro football player Hobbies: Movies, movies, movies! by Marc Megna Health and fitness are everywhere these days (as it should be). 3B Single-Leg Hamstring Curl Sets: 4  Reps: 10, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Day IV    1A Barbell Step-Up Sets: 4  Reps: 8    1B Broad Jump Sets: 4  Reps: 5  Jump as far forward as you can. 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. MF adviser Marc Megna tells you how to unstick your gains. 2A Dumbbell Bench Press Sets: 4  Reps: 10    2B Suspended Row  Sets: 4  Reps: 10    3A Cable Row Sets: 4  Reps: 10    3B Overhead Rope Triceps Extension Sets: 4  Reps: 12    4 Dip Sets: 4  Reps: To failure     Day IV    1 Dumbbell Bulgarian Split Squat Sets: 4  Reps: 8    2A Barbell Glute Bridge Sets: 4  Reps: 10    2B Seated Good Morning Sets: 4  Reps: 12    3 Band Curl Sets: 4  Reps: 20    4A Hamstring Curl Sets: 4  Reps: 12    4B Swiss-Ball Back Extension Sets: 4  Reps: 12     Week 11   Day I    1 Bench Press Lockout Sets: 4  Reps: 5    2A Chest-Supported Row Sets: 4  Reps: 12    2B Barbell Curl Sets: 4  Reps: 12    3A Underhand-Grip Bent-over Row Sets: 4  Reps: 12    3B Dumbbell Triceps Extension Sets: 4  Reps: 12     Day II    1 Box Jump Sets: 5  Reps: 3  Jump with both legs onto a box that’s a challenging height. Tags athlean x bodybuilding bodybuilding motivation bodybuilding.com build muscle dumbbell exercise exercises fitness get big Gym (Industry) holly dolke how to krissy cela diet lose fat lose weight Marc Megna (American Football Player) motivation Muscle MuscleTech (Brand) officialthenx pamela reif row Weight Training (Hobby) workout workouts All rights reserved. To ensure you are getting the right vitamins and nutrients you need, you’re going to need to do extensive research. Well, for starters, your muscles can generate more force during the eccentric phase of an exercise. Week 9   Day I    1 Three-Board Press Sets: 5  Reps: 3  Set the safety rods in a power rack to where you can lower the bar six inches above your chest. You’ll be working the same muscles that you would use for the concentric phase! 2A Romanian Deadlift Sets: 4  Reps: 10    2B Back Extension Sets: 4  Reps: 10    3A Swiss-Ball Back Bridge Sets: 4  Reps: 10    3B Suspended Single-Leg Curl Sets: 4  Reps: 12    4 Weighted Sit-Up Sets: 4  Reps: 15     Day III    1 Speed Bench Press Sets: 12  Reps: 3  Use 50% of your max.