MENACE TRANSFORMATION - Week One

Zach Smith · 2025-02-03T03:35:36+00:00

Ok… Met with my Awaken180 Coach last Friday and we pivoted the diet, added some energy sources… And we are back trying to shred so we can get to a gain stage. Here is my light plan for the week to get my heart rate up and not run out of gas. High reps, lower weight. WEEK TWO - Deficit Phase, Shred Weight! Monday - 20/2 Cardio (20 Minute treadmill or 2 Miles, whichever is longer) CHEST/SHOULDERS: 3x15 of each - DB Incline Bench, DB Lateral/Front Raise, DB Flys Tuesday - 20/2 Cardio (20 Minute treadmill or 2 Miles, whichever is longer) LEGS: 3x15 of each - Hang Clean to Front Squat, Claf Raises Wednesday - 20/2 Cardio (20 Minute treadmill or 2 Miles, whichever is longer) ARMS: 3x15 of each - Alternating DB Curls, Cable Tri Extensions, Barbell Curls Thursday - 20/2 Cardio (20 Minute treadmill or 2 Miles, whichever is longer) BACK: 3x15 Circuit - Cable Lat Pulldowns, Cable Row, DB Shrugs Friday - 20/2 Cardio (20 Minute treadmill or 2 Miles, whichever is longer) LEGS 2: 3x15 Circuit - Leg Press, DB RDL, Body Weight Single Calf Raises Saturday - RECOVERY (SweatHouz, Cold Plunge and Sauna rotations) ABS: 3x12 of each - Crunches, Leg Lifts, Plate Side Crunches Sunday - OFF