Michael Counihan The Most Jacked Cop Workout and Diet Routine




Michael Counihan has been known as a police officer and fitness model, Michael Counihan body physique figure him as one of the fitness social media stars but Counihan fame not a coincidental or just lucky shot.


So how Michael Counihan gained his reputation in fitness industry?


Counihan growing up like any other teenage who in love with football but at 14 years old Mike suffered from injury while practicing football so Counihan changed his passion to bodybuilding and weight lifting and his fancy flared up with pumping iron.

Due to his career as police officer at NYPD so Mike Counihan workout depends on daily heavy exercises, Mike Counihan bench over 405 pound, deadlift 675 pound and squat 635. Mike Counihan represent the modern police officer with sculpted and pumped muscle.



Mike Counhian motivation to being a cop brighten up after September 11th attack, Mike intend to join US marine to fight and defend for his country but Mike Counhian got opportunity after finishing his senior year to play football for the college and he choose it. After Mike finished his college immediately joined to NYPD and become one of the most motivated cop around the world due to his passion to his job. Mike Counihan passion to be cop pushed him hard to workout hard year after year that make him represent the American dream and motivate other cops in USA

Michael Counihan Instagram is a method to publish his positive attitude for healthy life , no mater the harsh time he met in his work as cop and enhance his followers life style by eating healthy and hard workout.




Michael Counihan Workout


 Day 1: Legs
  •     Running 30-50 minutes – outside or on a treadmill
  •     Barbell Walking Lunge – 4 sets x25 reps
  •     Leg Press – 4 sets x 25 reps
  •     Leg Extensions – 3 sets x 20 reps
  •     Barbell Squats – 4 sets x 12 reps
  •     Hack Squats – 4 sets x 12 reps
  •     Romanian Deadlift – 4 sets x 10 reps
  •     Seated Leg Curls – 3 sets x 20 reps
  •     Thigh Abductor – 4 set x 12 reps

Day 2: Back

  •     Running 30-50 minutes – outside or on a treadmill
  •     Wide-Grip Lat Pulldown – 4 sets x 12 reps
  •     Bent Over Barbell Row – 4 sets x 12 reps
  •     One Arm Dumbbell Row – 4 sets x 12 reps
  •     Barbell Deadlift – 3 sets x 10 reps
  •     Pull-Ups – 3 sets
  •     Dumbbell Shrug – 4 sets x 12 reps
  •     Inverted Row – 3 sets
  •     Hyperextension – 4 sets x 12 reps

Day 3: Shoulders

  •     Running 30-50 minutes – outside or on a treadmill
  •     Dumbbell Shoulder Press – 4 sets x 12 reps
  •     Standing Military Press – 4 sets x 12 reps
  •     Front Dumbbell Raise – 4 sets x 12 reps
  •     Side Lateral Raise – 4 sets x 12 reps
  •     Reverse Machine Flyes – 4 sets x 15 reps
  •     Seated Bent Over Rear Delt Raise – 4 sets x 12 reps

Day 4: Arms/Abs

  •     Running 30-50 minutes – outside or on a treadmill
  •     Dumbbell Bicep Curl – 4 sets x 15 reps
  •     Hammer Curls – 4 sets x 15 reps
  •     Spider Curl – 4 sets x 12 reps
  •     Triceps Pushdown – 4 sets x 15 reps
  •     Overhead Triceps – 3 sets x 15 reps
  •     Hanging Leg Raise – 4 sets x 20 reps
  •     Rope Crunch – 4 sets x 20 reps
  •     Russian Twist – 4 sets x 20 reps

Day 5: Legs

  •     Running 30-50 minutes – outside or on a treadmill
  •     Barbell Walking Lunge – 4 sets x 25 reps
  •     Leg Press – 4 sets x 25 reps
  •     Leg Extension – 3 sets x 20 reps
  •     Barbell Squat – 4 sets x 12 reps
  •     Hack Squat – 4 sets x 12 reps
  •     Romanian Deadlift – 4 sets x 10 reps
  •     Seated Leg Curl – 3 sets x 20 reps
  •     Thigh Abductor – 4 sets x 12 reps

Day 6: Chest

  •     Running 30-50 minutes – outside or on a treadmill
  •     Barbell Bench Press, medium grip – 4 sets x 12 reps
  •     Incline Dumbbell Press – 4 sets x 12 reps
  •     Dumbbell Bench Press – 4 sets x 12 reps
  •     Flat Bench Cable Flyes – 4 sets x 15 reps
  •     Incline Hammer Curls – 4 sets x 12 reps
  •     Dips, Chest Version – 4 sets x 10-12 reps



 Michael Counihan Diet


Meal 1 – 280-gram steak filet, 4 egg whites, 140-gram oatmeal, 1 glass of watermelon juice

Meal 2 – 220-gram chicken, 2 cups white rice, 1 cup broccoli or a mixture of bell pepper, mushrooms, broccoli, and a protein shake

Meal 3 – 220-gram halibut, 2 cups white rice, 1 cup asparagus

Meal 4 – 220-gram chicken, 1 cup broccoli, 350 gram baked potato

Meal 5 – 220-gram halibut, 1 cup white rice, 1 cup asparagus

Meal 6 – 280-gram steak filet, 250 gram backed potato, 1 salad

Meal 7 – 20-30 gram casein protein supplement, 10 egg whites 

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