Monday's Muscle - Frank the Tank

   
This guy is phenomenal.  He has been training for approximately 14 years; he trains and personal trains at the World Gym in South New Jersey.  He has a website that offers diet plans, nutritional information, exercise plans, lifting advice and power lifting tips.  Check out www.frankdefeo.com. 
Below is Frank's Workout:

CHEST WORKOUT

• Incline Press: 3 sets of 5 to 8 reps
• Decline Press 3 sets of 5 to 8 reps
• Incline Dumbbell
• 1st set: 6 to 10 reps
• 2nd set: 6 to 8 reps
• 3rd set: 3 to failure
• Incline Flies 3 set of 8 to 12 reps
• 20 Push-Ups
• 30 minutes of Cardio
• Protein shake right after workout

    

LEG WORKOUT

• Squats - warm up sets with 135lbs and 225lbs
• Then three working sets between 2 to 8 reps
• Leg Press: 3 sets of 6 to 12 reps
• Leg Curls: 3 sets of 6 to 12 reps
• Hack Squat: 3 sets of 5 to 8 reps
• Leg Extension: 4 sets of 8 to 12 reps

       
  LEG WORKOUT

• Squats - warm up sets with 135lbs and 225lbs
• Then three working sets between 2 to 8 reps
• Leg Press: 3 sets of 6 to 12 reps
• Leg Curls: 3 sets of 6 to 12 reps
• Hack Squat: 3 sets of 5 to 8 reps
• Leg Extension: 4 sets of 8 to 12 reps

                                    
BACK WORKOUT

• Dumbbell Rows: 3 sets of 8 to 12 reps
• Lat Pull downs Wide Grip: 3 sets of 6 to 10 reps
• Close Grip Lat Pull Down: 3 sets of 6 to 10 reps
• Dead Lift: 2 warm up sets of 135lbs and 225lbs
• Then 3 working sets with 315lbs for 10, 405lbs for 6 to 8 and 495lbs pounds for 2 to 5 reps
• Calves: 3 sets of 12 to 20 reps
• 30 minutes of cardio

                                                      
         ARMS WORKOUT

• Dumbbell Curls: 3 sets of 8 reps
• Hammer Curls: 3 sets of 8 to 12 reps
• Machine Curls: 3 sets of 8 to 12 reps
• Preacher Curls: 2 sets of heavy weight 5 to 8 reps

            


ABS WORKOUT - He got some amazing abs!

• Sit Ups: 3 sets of 20 reps
• Leg Raise on Bench: 3 sets of 20-30 reps

HHe offers some good advice, "Life is a challenge. People shouldn't make up excuses for things they haven't done or things they want to do, but realize what they want to accomplish, get up and do it, for no one else but YOU! Don't say it, but do it. And when you do it, become it! It's the only way in life. Remember, life is only what you make it, so treat it like a game, and be CHALLENGED, so roll that dice, the next move is YOURS!"