2025 Menace Transformation - Week TWO

Zach Smith · 2025-03-02T18:57:44+00:00

MONDAY: Back & Biceps Warm Up - 2 Sets Body Weight Pull Ups Super Set: Cable Lat Pulldown - 3x15 Rear Delt Pulls (Face Pulls) - 3x10 Cable Rope Curls - 3x12 Super Set: Single Arm DB Row (Bent Over) - 3x12x2 DB Preacher Curls - 3x15 Cable Reverse Flys - 3x12 Second Session Cardio - 20 Minute / 2 Mile Run & 20 Minute Sauna TUESDAY: Hammy & Glute Warm Up - 5 Minute Stairs Super Set: Dead lift - 3x12 DB Lunges - 3x12 Super Set: Hang Clean - 3x15 Seated Calf Raises - 3x15 Second Session Cardio - 20 Minute Stair Stepper / 20 Minute Sauna WEDNESDAY: Chest & Tris Warm Up - 2 Sets of 10 Push Ups Super Set: Barbell Incline Bench - 3x8 Cable Flys Low to High - 3x10 Cable Flys High to Low - 3x10 Super Set: Close Grip Flat Bench - 3x8 DB Skull Crushers - 3x10 DB Kick Backs - 3x10 Second Session Cardio - Sport Cardio (20 Minute - 135+ Heart Rate) / 20 Minute Sauna THURSDAY: Quad Focus Warm Up - 2 Sets of 10 Box Jumps Super Set: Feet Together Leg Press - 3x15 Reverse Lunges - 3x12 Super Set: Leg Extensions - 3x15 Kettle Bell Swings - 3x10 Second Session Cardio - 20 Minute Light Treadmill Jog / 20 Minute Sauna FRIDAY: Arms (Bi / Shoulder Focus) Warm Up - 2 Sets of Bicep Curl to Military Press Super Set: Isolated Single Arm DB Curls - 3x15x2 Standing Barbell Curls - 3x10 Super Set: Single Arm Cable - Front Raise, Side Raise, Bent Over Rear Delt - 3x10x2 (Non-Stop… Rightx3, Leftx3… Repeat 3 rounds) Second Session Cardio - 30 Minute Sauna with Contrast - No Other Cardio