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Marc Fitt Complete Workout and Diet

Marc Fitt is a Fitness Model, Online personal trainer and entrepreneur. He started weight training to earn self-confidence and it has now become a way to live. "I didn’t have any interest for bodybuilding but when I started to work out I went crazy seeing the results hard work created on my body," says Marc. Marc Fitt Workout for 1h 30 min to 2 hours everyday and follows a strict diet regime. He workout with high volumes of exercises and repetitions and his rest time is relatively low (45 seconds to 1 min 30 seconds between each set). "Pride, confidence and satisfaction are 3 feelings I get when I reach a goal, but I don’t stop there. I’m always more hungry! I want more, I want to reach and do everything imaginable," says Fitt.

Height: 5 ft 10in or 1.78m
Weight: 185 pounds or 84 kg


Marc Fitt Workout routine

Chest
  • Warm-up with Two hand Stair push-up: 2 sets of 10 reps each side
  • Incline dumbbell press: 4 sets of 10 reps
  • Flat bench press: 3 sets of 10-15 reps, super-set with flat dumbbell fly: sets of 3 x 10-15 reps
  • Decline dumbbell press 3 sets of 10-15 reps, super-set with decline dumbbell fly: 3 sets of 10-15 reps
  • Incline bench press: 3 sets of 15 reps, super-set with incline dumbbell fly: 3 sets of 15 reps
  • Close grip machine press: 3 sets of 20 reps, super-set with pec deck: 3 sets of 20 reps
  • Incline punch: 3 sets of 20 reps, super-set with incline fly: 3 sets of 20 reps
  • Lower fly: 3 sets of 20 reps, super-set with reverse lower punch: 3 sets of 20 reps
  • Lateral fly: 3 sets of 20 reps, super-set with Rope pulley pullover: 3 sets of 20 reps
  • Pulley punch (up/middle/low): 3 sets of 15 reps each, super-set with flat pulley fly: 3 sets of 20 reps
Check out: Greg Plitt Workout routine and Diet plan
 
Back
  • Chin-up to pull-up: 2 sets of as many as reps you can
  • Individual barbell row, v-bar row: 3 sets of 10 reps each
  • Seated pulley straight bar row(Super-set), Seated individual pulley Row: 3 sets of 10 reps each
  • V-bar pull-down (Super-set), behind the neck lat pull-down: 3 sets of 10 reps each
  • Pulley back fly (Super-set), front rope pullover: 3 sets of 10 reps each

Biceps
  • Barbell curls(Super-set), Incline Bench Eazy curl bar (arms with no support): 4 sets of 10 reps each
  • Seated One arm DB curls (Super-set), Standing Hammer curls: 4 sets of 10 reps each
  • Guillotine curls (Super-set), Pulley High curl: 4 sets of 15 reps each
  • Floor eazy curls bar with wide grip (Super-set), rope curl (Super-set) arnold curl: 3 sets of 20 reps each
Check out: Justin Woltering Body Fitness Training

Triceps
  • Triceps press-down(Super-set), Reverse press-down: 4 sets of 10 reps each
  • Triangle press-down(Super-set), one arm extension: 4 sets of 10 reps each
  • Close grip press(Super-set), body flank: 4 sets of 15 reps each
  • Rope extension(Super-set), rope extension south to north(Super-set), Pulley Kickback: 3 sets of 20 reps each

 Shoulders
  • Seated behind-the-neck press: 3 sets of 15-10-8 reps (drop set) and Super-set with Arnold press: 3 sets of 8-10-15 reps (drop set)
  • One arm pivot press: 3 sets of 15-10-8 reps (drop set) and Super-set with dumbbell punches: 3 sets 10-15-20 reps (drop set)
  • Low cable reverse fly: 3 sets 20 reps and Super-set with one arm cable fly (low to high): 3  sets 20 reps
  • Straight bar raise up: 3 sets of 15 reps and Super-set with rear delt dumbbell flyes: 3 sets of 15 reps
  • Standing front barbell shrug, giant set with plate shrug and standing behind-the-back barbell shrug: 3 sets of 30 reps each
Check out: Johnnie Jackson Bodybuilding Training routine


 
Legs
  • Legs extension: 4 sets of 8 reps
  • Barbell Squats: 4 sets of 8 reps
  • Leg Press: 4 sets of 8 reps
  • Legs Curls: 4 sets of 8 reps
  • Dead Lift (straight legs): 4 sets of 8 reps
  • Different Legs Press: 4 sets of 8 reps
  • Seated calf raises: 4 sets of 8 reps
  • Standing one legs calf raises: 4 sets of as many as you can

Abs
  • Cables rope crunch: 10 to 15 reps
  • Flat bench lying legs raise: 20 to 60 reps
  • Normal sit-up: 20 to 60 reps
  • Handing Bicycle Climbs: 20 to 60 reps

Marc Fitt Workout Schedule/ Split
Monday: chest/abs
Tuesday: back/abs
Wednesday:legs/abs
Thursday: Shoulders/abs
Friday: biceps/triceps/abs
Saturday: legs/abs
Sunday: off or abs



Marc Fitt Diet and Nutrition
 
  • Meal 1: 1 banana, 60g of oats, 8 egg whites,1 protein shake (30g), 2 multi-vitamin, 2 omega-3, 1 vitamin b-100, 2 caps of test alpha and 5 g of glutamine.
  • Meal 2: 1 apple, 10 almonds, 1 protein shake (45g), 1 chicken breast
  • Meal 3: 2 chicken breast, 1 cup of green vegetables, 2 multi-vitamin and 2 omega-3
  • Meal 4: Pre workout meal (2-3 hours before I work out)- 1 protein shake (30g), 60g of oats with 15g of raw honey
  • Meal 5: 1 ½ of chicken breast, 1 cup of green vegetables, 2 omega-3
  • Meal 6: 4 egg whites, 30g of casein protein, 5g of glutamine, 3 caps of ZMA. 
  • Pre-workout shake: 1 ½ scoop of preworkout "PreWod" (30 min before), 15g of bcaa (15 min before) 
  • Post-workout shake: 45g of whey isolate beyond yourself, 60g of dextrose (simple sugars), 5g of monohydrate creatine, 5g of glutamine, 5 g of bcaa. 

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