PROGRAM II

This 4 Week Trainer is not for the faint of heart. This is A TON of volume and is similar to the training regiment Maurice put himself through when getting ready for the NFL Combine. These workouts will push you to your limit, both physically and mentally!

SCHEDULE:

  • DAY 1: Chest

  • DAY 2: Back

  • DAY 3: Legs

  • DAY 4: Arms

  • DAY 5: Shoulders

  • DAY 6: Core

  • DAY 7: Rest / Optional Cardio

CHEST

Tri-Set: 3 Rounds

Bench Press: 35 - 50 Reps — Push-Ups: 35 - 50 Reps — Dips 20 -40 Reps

Tri Set: 5 Rounds

Incline Bench: 12 Reps — Flys: 25 Reps — Med Ball Pushups: 10 Reps

Tri-Set: 5 Rounds

Decline Plyo Pushups: 8 Reps — Tricep Pushdown: 25 Reps — Regular Pushups: 20 Reps

Tri-Set: 4 Rounds

Dumbbell Bench: 8 Reps — Pushups: 20 Reps — Light Bench Press: 50 Reps

Treadmill Intervals: Strong Jog - 2 min On -1 min off for 25 minutes

BACK

Tri Set: 6 Rounds

Single Arm Lawn Mower: 6 x 12 — Barbell Low Row (From Floor): 6 x 10 — Lat Pulldown: 6 x 12

Tri Set: 6 Rounds

DB Rear Delt Raises: 6 x 8 — Wide Grip Pull Ups: 6 x 10 — Supermans/Hyperextensions: 6 x 15

Tri Set: 6 Rounds

Light Barbell Curls 100 Reps — Neutral Grip Pullups: 6 x 10 — Light Incline DB Curls: 50 Reps

Heavy Preacher Curl: 4 x 4

Max Out Pushups: 4 Sets

Burpees: 80 - 100 Reps

LEGS

Tri Set:

Lunges: 6x16 — Single Leg Squats: 6 x 8 — Single Leg Deadlifts: 6 x 8

Quad Set:

Leg Curls: 6 x 15 — Hyperextensions/Superman: 6 x 15 — Leg Extensions: 6 x 15 — Swiss Ball Leg Curls: 6 x 15

Abductor Machine: 4 x 15 — Superset With Adductor Machine: 6 x 15

50 Light Barbell Squats

Abs: 2 Rounds

50 Toe Touches — 50 Crunches — 50 Rotating Planks — 50 Mountain Climbers — 50 Full Sit Ups

ARMS

Tri Set:

Preacher Curl: 6 x 20 — Reverse Curl: 6 x 15 — Tricep Pushdown: 6 x 50

Tri Set:

Med Ball Pushups: 6 x 10 — Regular Pushups: 6 x 15 — Tricep Pushdown: 6 x 40

Tri Set:

Single Arm DB Curl: 6 x 8 — Hammer Curl: 6 x 12 — Dips: 6 x 10

Quad Set:

Heavy Straight Bar Curls: 4 x 5 — Reverse Grip Pull-ups: 4 x 10 — Dips: 4 x 15 — Wrist Curls: 4 x 25

250 Crunches

Jump Rope: 100 jumps x 10 sets - Rest 1 min between sets

SHOULDERS

Tri Set:

Front Raises: 6 x 12-15 — Lateral Raises: 6 x 12-15 — Rear Deltoid Raises: 6 x 12 - 15

TriSet:

Single Leg Butterfly DB Presses: 7 x 8 — Military Press: 7 x 20 — Decline Pushups: 7 x 20

Deadlift, Clean & Press: 4 x 10 - One Min. Rest Between Sets

Quad Set:

Med Ball Overhead Throws: 4 x 15 — Med Ball Chest Passes: 4 x 15 — Med Ball Underhand Throws: 4 x 15— Med Ball Single Arm, Leg Military Press Throws: 4 x 15

Pushups: 10 x 20-30 Reps - Rest 30 Seconds Between Sets

CORE WORK

Core Circuit Part 1: Repeat 4 Rounds 25 Reps Each

  • Decline Bench Sit Ups

  • Crunches

  • Weighted Rope Ab Crunches

  • Overhead Plate Pullover / Leg Extensions

  • Leg Raises

Core Circuit Part 2: Repeat 4 Rounds 25 Reps Each

  • Rotating Planks

  • Plank Knee To Elbow

  • Toe Touches

  • Russian Twist With Plate

  • Mountain Climbers