2025 Menace Transformation - Week ONE

Zach Smith · 2025-02-27T16:44:03+00:00

Truly the first week of training since I am back eating some carbs and more protein. I couldn’t do it when I was in the cut phase for the first 5 weeks. IT ISSSSS TIME NOW! Time to TRAIN! MONDAY: Back & Biceps TUESDAY: Legs (Hamstring / Glute) WEDNESDAY: Chest & Shoulders THURSDAY: Legs (Quad) FRIDAY: Arms & Abs MONDAY: Back & Biceps Warm Up - Band Assisted Pull Ups - 3x20 Double Up (Super Set): Plate Machine Lat Pulldown - 3x20 Plate Machine Rows - 3x10 Double Up (Super Set): Barbell Curls - 3x20 Wide (45 Deg) Negative Curls - 3x10 Double Up (Super Set): Cable Rope Face Pulls - 3x20 Plate Back Extension - 3x10 Second Session Cardio - 20 Minute / 2 Mile Run & 20 Minute Sauna TUESDAY: Hammy & Glute Warm Up - Hang Clean Ladder - 3x10 (Only Rest to Change Weight) Double Up: Leg Press - 3x20 Body Weight Single Calf Raises - 3x20x2 Double Up: Hamstring Curls - 3x20 DB RDL - 3x15 Double Up: Seated Weighted Calf Raises - 3x20 DB Walking Lunges - 3x30 Yards Second Session Cardio - 20 Minute Stair Stepper / 20 Minute Sauna WEDNESDAY: Chest & Shoulders Warm Up - 3x10 Parallel Cable Fly Ladder - 3x10 (Only Rest to Change Weight) Flat Bench Single - 3x15-12-8 Double Up: DB Shoulder Press - 3x20 Lateral-Front-Down-Reverse Raises - 3x15 Double Up: Incline Bench - 3x12 Incline DB Flys - 3x10 Second Session Cardio - Sport Cardio (20 Minute - 135+ Heart Rate) / 20 Minute Sauna THURSDAY: Quad Focus Warm Up - Front Squat - 3x12 (Only Rest to Change Weight) Double Up: DB Step Up - 3x12x2 Front Squat - 3x6 (Heavy) Double Up: Feet Together Leg Press - 3x20 Goblet Squat - 3x12 Drop Set: Leg Extensions - 3x15 Down / 3x10 Up Second Session Cardio - 20 Minute Light Treadmill Jog / 20 Minute Sauna FRIDAY: Arms Warm Up - DB Curl, DB Overhead Tri Extension, DB Shoulder Press - 3x8 Double Up: Barbell Military Press - 3x15 Upright Row - 3x12 Double Up: DB Rotating Curls - 3x20 Cable Tri Extensions - 3x20 Bicep Annihilation - Preacher Curl Drop Set - 3x15 Down / 3x15 Up Ab Circuit - Inverted Crunch Twists - 3x20, Leg Lifts - 3x20 Second Session Cardio - 30 Minute Sauna with Contrast - No Other Cardio