Mikey Boom

I got a new workout routine inspired by Anthony Presciano from Team BSN. I took what he does (which seems to be working for him) and just changed it around, in terms of the time of the workout. I also made it into a 5 day workout instead of a 6 day workout. Its a kick ass workout that going to get me to the next level. I can wait to start it but at the same time I know its going to take a lot of blood sweat and tears. If you would like to DOWNLOAD THE WORKOUT IN EXCEL PLEASE CLICK THE SUPERMAN EMBLEM ABOVE. I will post the workout in text below for you reference anyways but if it’s really something you want to get into and make your own feel free to DL the excel doc. Good luck in becoming the Man of Steel !

MOS Workout:

MONDAY

Chest/Delts/Traps/Calves/Cardio

8:00AM:

40 minutes of Stairmaster

6:00PM:

Bench press 6 sets: 10, 10, 6, 4, 2, 2

Dumbbell incline bench press 4 sets: 10, 10, 8, 6

Military press 5 sets: 10, 10, 8, 6, 4

Db shoulder press 4 sets: 10, 10, 8, 6

Bb shrugs 5 sets: 15, 12, 10, 10, 8

Upright rows 2 sets: 15, 15

Calf raises 5 sets: 20 reps on all sets

Abdominals 4 sets: max reps on all sets

Finish with 2-mile walk/run

TUESDAY

Back/Hamstrings/Biceps/Triceps/Calves/Abs/Cardio

8:00AM:

40 minutes of Stairmaster

6:00PM:

Bent-over rows 5 sets: 12, 10, 8, 6, 4

Cable rows/Stiff-legged deadlift superset 4 sets: 15, 12, 10, 8 for each

Pull-ups 3sets: max reps on all sets

Bb curls/dips 4 sets: 12, 10, 6, 4 on curls; max reps on all sets for dips

Db curls/seated pr 4 sets: 12, 10, 8, 8 for each

Machine curl/standing rope extensions 3 sets: 15 reps on all sets

Calf raises 5 sets: 20 reps on all sets

Abdominals 4 sets: max reps on all sets

Finish with 2-mile walk/run

WEDNESDAY

6:00PM:

40 minutes of Stairmaster

6:00PM:

Quads:

Leg Press: 4 x 15

Leg Extension: 4 x 15

Walking Lunges: 4 x 30-40 feet holding 40lb dumbbells in each arm

Cardio: 30 minute walk

THURSDAY

Chest/Delts/Traps/Calves/Cardio

8:00AM:

40 minutes of Stairmaster

6:00PM:

Bench press 6 sets: 10, 10, 6, 4, 2, 2

Dumbbell incline bench press 4 sets: 10, 10, 8, 6

Military press 5 sets: 10, 10, 8, 6, 4

Db shoulder press 4 sets: 10, 10, 8, 6

Bb shrugs 5 sets: 15, 12, 10, 10, 8

Upright rows 2 sets: 15, 15

Calf raises 5 sets: 20 reps on all sets

Abdominals 4 sets: max reps on all sets

Finish with 2-mile walk/run

FRIDAY

Back/Hamstrings/Biceps/Triceps/Calves/Abs/Cardio

8:00AM:

40 minutes of Stairmaster

6:00PM:

Bent-over rows 5 sets: 12, 10, 8, 6, 4

Cable rows/Stiff-legged deadlift superset 4 sets: 15, 12, 10, 8 for each

Pull-ups 3sets: max reps on all sets

Bb curls/dips 4 sets: 12, 10, 6, 4 on curls; max reps on all sets for dips

Db curls/seated pr 4 sets: 12, 10, 8, 8 for each

Machine curl/standing rope extensions 3 sets: 15 reps on all sets

Calf raises 5 sets: 20 reps on all sets

Abdominals 4 sets: max reps on all sets

Finish with 2-mile walk/run