NYPD Cop Michael Counihan Workout Routine And Diet

NYPD Jacked Cop Michael Counihan Workout Routine And Diet 

The jacked cop Michael Counihan from NYPD police force , he become on of the most famous police man in USA as his posts on Instagram shirtless go viral around social media.Michael Counihan is a personal trainer and police man officer for NYPD,the jacked cop come with new frame to the police man appeal.

Michael Counihan Wiki

Michael Counihan Weight : 205 - 215lbs (88.5 - 93.0kg)
Michael Counihan Height : 5'9" (175cm)
Michael Counihan Nationality: American
Michael Counihan Profession : Police Officer, Fitness Model, Personal Trainer

Michael Counihan born in south of New York,Michael started sport journey as football player in the college team buy for sorry Michael Counihan injury stopped him from practice football,Michael Counihan injury was the reason to change his track to start new career as police man.

Michael Counihan injury push him to direct him to the gym as a part from healing system but Michael Counihan fall in love with muscles and gym and become a personal trainer.Michael Counihan achieved his dream by joining to NYPD and becoming a cop.

Michael Counihan Workout Routine And Diet

New York Jacked Cop Michael Counihan Workout Routine 

Michael Counihan represent the real officer who takes his job seriously and take his workout to next levels to motivate others cops to stay fit and healthy.

Michael Counihan Workout Routine And Diet 2

Michael Counihan Workout Routine 

A post shared by Michael Counihan πŸ‡ΊπŸ‡Έ (@nodonutshere) on

Sunday: Fasted Cardio/Abs
  • 30 Minutes Treadmill 
  • Abs Crunches 3 x 25
  • Hanging Leg Raises 3 x 25
Monday: Chest/Cardio
  • Incline Bench Press 25/15/15/12/10/8
  • Flat Bench Dumbbell 25/15/15/12/10/8
  • Incline Dumbbell Fly 25/15/15/12/10/8
  • Incline Machine Press 25/15/15/12/10/8
  • Cable Fly 25/15/15/12/10/8
  • 30 Minutes Treadmill 
Tuesday: Back/Cardio
  • Lat Pull down 25/15/15/12/10/8
  • Cable Row 25/15/15/12/10/8
  • Barbell Row 15/12/10/8/6
  • Dumbbell Row 15/12/10/8/8
  • Low Row 25/15/15/12/10/8
  • T-Bar Row 25/15/15/12/10/8
  • Dead lift 15/12/10/10/6/4/2
  • 30 Minutes Treadmill 
Wednesday: Quads/Hams
  • Squat 25/15/12/10/8/6
  • Wide Leg Press 5 x 15 (Superset)
  • Narrow Stance 5 x 15
  • Hack Squat 15/12/10/8
  • Lying Leg Curl 15/15/12/10/8
  • Leg Extension 25/15/15/12/10/8
  • Walking Lunge 4 x 15 (per leg)
  • 30 Minutes Treadmill 
Thursday: Shoulders
  • Dumbbell Shoulders Press 25/15/15/12/10/8
  • Behind the Neck Military Barbell Press 15/15/12/10
  • Reverse Pec Deck Fly 15/15/12/10
  • Lateral Raise 25/15/15/12/10/8
  • Wide Grip Upright Row 25/15/15/12/10/8
  • Front Raise 15/12/10/8
  • 30 Minutes Treadmill 
Friday: Arms/Cardio
  • EZ-Bar Curl 25/15/15/12/10/8
  • Rope Pushdown 25/15/15/12/10/8
  • Cable Curl 25/15/15/12/10
  • Skull Crusher 25/15/15/12/10
  • Straight Bar Curl 15/12/10/8
  • Close Grip Bench Press 15/12/10/8
  • Machine Curl 25/15/15/12/10/8
  • 30 Minutes Treadmill 
Saturday: Cardio/Abs
  • 30 Minutes Treadmill 
  • Crunche 3 x 25
  • Hanging Leg Raise 3 x 25


Meal 1: 1 scoop Protein
Meal 2: 6 Egg Whites and 1 Whole Egg
Meal 3: 6 ounces Chicken and 1 cup Vegetables
Meal 4: 6 ounces Lean Steak, 8 ounces Rice and 1 cup Vegetables
Meal 5: 1 scoop Protein and 50 grams Carb Powder
Meal 6: 6 ounces Chicken and 1 cup Vegetables


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