Marcus Miami Trip 4 Week Workout (Part 1)

Marcus Miami Trip 4 Week Workout  (Part 1)

What's up everyone! In 2017 I will be going to Miami in May so I will be looking to build more muscle. Here is a preview of my workout.

Day 1

Bench press 3 x 6 reps (70% max Week 1)(80% Week 2) (75% Week 3) (70% Week 4)

Military Press 3 x 6 reps (70% max Week 1)(80% Week 2) (75% Week 3) (70% Week 4)

Upright Rows 3 x 8 reps

Flat Bench Dumbbell Flys 3 x 8 reps

Pec-Deck Machine 3 x 10 reps

Shoulder Shrugs 3 x 10 reps

Cable Raises 3 x 10 reps each arm

Cable Crossover 3 x 8

Day 2 

Back Box Squat 3 x 5 (60% max)(70% max) (65% max) (60% max)

Hang Cleans 3 x 5 (60% max)(70% max) (65% max) (60% max)

Romanian Deadlift 3 x 6 

Single Leg Cable Extensions 3 x 8 each leg

Single Leg Curls 3 x 8 each leg

Barbell Lunges 3 x 8 each side 

Hip Abduction 3 x 10 each side

Hip Adduction 3 x 10 each side

Kettlebell Sumo Squats 3 x 10

Day 3 

Barbell Bicep Curl 3 x 8

Reverse EZ Bar Bicep Curl 3 x 8

Tricep Extension 3 x 10

Preacher Curls 3 x 6

Bicep Cable Curl (Neutral Grip) 3 x 8

Rope Cable Pull Downs 3 x 8

Pull Ups 3 x 8 

Dips 3 x 8