From my brother Mike:

"The workout I do is a 3X a week weight lifting plus sprint training.

Day #1 Back Chest and Shoulders Power Style (all sets done in the range of 5-8 reps)

All Exercises are done close to postive failure and with VERY strict form. If you are using incorrect form and cheating your wasting your time.

All exercises should be done only after 1-2 warm-up sets

Rev Chin-ups - 2 power sets (rep range 5-8 for all exercises)
Pull Machine with triangle bar - 2 sets
Weighted Dips with chin tucked into sternum - 2 sets
Fly Machine - 2 sets
Shoulder Press - 2 sets
Lateral Raise Machine - 2 sets
Reverse Flys - 2 sets

Abs Routine: (I always do my abs FIRST) They are the most important muscles in my book. They help support your back and make your center strong. I also use weight for my abs but ONLY after I've trained them with super slow reps for 2-3 weeks to make sure that my form is GOLDEN. Abs are the easiest area to have corrupted form. They must be performed with zen like percision and focus and speed. No rocking and ALWAYS go slow. Progress with weight slowly. Once you have initiated yourself then follow the rep guidlines below.

Reverse Crunches - 2 sets
Machine Front Crunch - 2 sets
Side Raises (for obliques) - 2 sets

Then I do 15 minutes of interval training on a stairmill. Interval training is the most effective way to lose fat and solidify muscle. Most studies show that having 3 max peaks is most effective. Warm-up Then Go to medium level and then build-up to a 1st maximum and then go back to medium then buildup again to a 2nd maximum and then back to medium then repeat one more time and go for your highest max then cool-down.

I then do five wind sprints and I'm done.

Day 2 Legs Bi's and Tri's Also done power style (5-8reps)

Hack Squats 2 sets
Stiff legged dead lift 2 sets
Calf machine 2 sets
Bicep Preacher curls 2 sets
E-Z bar curls 2 sets
Dip Machine (tailored to hit tri-ceps more) 2 sets
Skull Crackers 2 sets

Abs High Reps 10-15 reps

Leg Lifts 2 sets
Seated crunch 2 sets
Side Crunch (for obliques) 2 sets

Stairmill 15 minutes
Sprints

Day 3 Full Body Routine at higher reps 10-15 reps

Push-ups 2 sets
Fly Machine 2 Sets
Rev-Grip Bent Over Rows 2 sets
Low Row Machine 2 sets
Shoulder Press 2 sets
Lateral Raises 2 sets
Rev Fly 2 sets
Concentrated Bi-curls 2 sets
Dip Machine for Tri's 2 sets
Incline Bi-curl 2 sets
Tri-push down 2 sets

Ab Routine like Day 1

Stairmill and sprints

Rest one day between each workout and 2 days between Day 3 and Day 1. Then for new week repeat again with day 1.

And that's It.

Michael Mantz, MH"