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Атлеты Marc Megna
О модели

Born and raised in the blue-collar, working-class town of Fall River, Massachusetts, Marc learned the importance of hard work and dedication at an early age. Involved in sports since he was six, Marc excelled in baseball, basketball and in particular football.

His passion and drive on the gridiron throughout his high school career served notice to college scouts that Marc was the real deal when it came to the game. Marc received a scholarship to a Division 1 school and later earned such prestigious titles as 3-time Conference All Star and 2-time All-American. Once college ended, Marc went on to a successful career playing professional football.

Marc now works as a personal trainer and CSCS (Certified Strength and Conditioning Specialist) in Miami Beach, FL. His time in professional sports served him well and educated him on the importance of proper training as he now trains a long list of clients – from fitness enthusiasts to professional athletes and celebrities.

Анкета

Предпочтения

Ответ

Часть тела:

  • Ноги

-- тренировать:

  • Ноги и плечи

Упражнение:

  • Crossfit conditioning

Грудь:

  • Пицца

Кино:

  • The Shawshank Redemption

ТВ:

  • Seinfeld, Entourage, Dexter, True Blood

Актер:

  • Edward Norton, Christian Bale, Robert DeNiro

Вид спорта:

  • Футбол, баскетбол, пляжный волейбол

Музыка:

  • Около 10,000 песен.

Хобби:

  • Кино, кино, кино
Тренировки

День

Группа мышц & Упражнения

 

День 1

  • Kettlebell Circuit
  • 1 arm kettlebell squat3 sets x 10 reps
  • 1 arm kettlebell swing 4 sets x 15 reps
  • Heavy kettlebell clean and squat1 sets x 8-10 reps
  • 2 arm kettlebell push-up and high row3 sets x 10 reps
  • 2 arm kettlebell snatch3 sets x 10 reps
  • 1 arm kettlebell squat and press3 sets x 10 reps
  • Chain kettlebell pull-up3 sets x 10 reps
  • 2 hand kettlebell upright row3 sets x 8-10 reps
  • 2 hand kettlebell crunch with leg raise4 sets x 12 reps

День 2

  • Chest
  • Floor press4 sets x 8-10 reps
  • Incline dumbell press 4 sets x 8-10 reps
  • Standing cable flyes 4 sets x 12 reps
  • Back
  • Towel pull-ups 3 sets x 12 reps
  • Lat pulldowns 4 sets x 10-12 reps
  • Cable rows 4 sets x 10-12 reps
  • Dumbell rows 3 sets x 10 reps
  • Hyperextensions 3 sets x 12 reps
  • Abs
  • Hanging leg raises 4 sets x 12 reps
  • Hanging windshield wiper 3 sets x 20 reps

День 3

  • Legs
  • Front squat 4 sets x 10 reps
  • Overhead snatch grip lunge3 sets x 10 reps
  • Single leg deadlift 3 sets x 12 reps
  • Glute and hamstring raise3 sets x 12 reps
  • Shoulders
  • Military press 4 sets x 10 reps
  • Plate front raise3 sets x 20 reps
  • Lateral raises 3 sets x 12 reps
  • Upright rows 3 sets x 12 reps
  • Rear delt flyes3 sets x 12 reps
  • Barbell shrugs 4 sets x 15 reps

День 4

  • Biceps
  • Straight bar curls4 sets x 12 reps (rest pause, 10 to 15 more)
  • Dumbell hammer curls3 sets x 8-12 reps
  • Towel kettlebell curls3 sets x 8-12 reps
  • Triceps
  • Close-grip bench press3 sets x 8-10 reps
  • Dumbell tricep extensions 3 sets x 10-12 reps
  • Band tricep pushdowns 100 reps in 3 sets or less

День 5

  • Sprint work/conditioning

День 6

  • Suspension training circuit
  • Abs
  • Reverse decline sit-ups3 sets x 12 reps
  • Straight bar roll-outs4 sets x 12 reps

День 7

  • Rest (ie. bike, long walk, stretching)
Nutrition

Прием пищи 1

Прием пищи 2

  • 12 egg whites
  • 1 cup of quinoa

Прием пищи 3

  • 8 oz. of grilled salmon
  • 1 cup of broccoli
  • 1 cup of wild rice

Перед тренировкой

Во время тренировки

После тренировки

Прием пищи 4

  • 10 oz. of chicken breast
  • 2 cups of spinach
Downloads
Wallpaper 1

Марк Мегна

Обои 1

Wallpaper 2

Марк Мегна

Обои 2

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