Michael Counihan the HOTTEST police officer in the NYPD shares his workout and diet routine


Michael Counihan is a police officer who has served with the New York City Police Department for over 15 years. He is currently the commanding officer of the NYPD's Housing Bureau which is responsible for patrol and investigative operations in all of the city's public housing developments.

 How did Michael Counihan get started with bodybuilding?

Initially, my motivation for working out came from training for football at the age of twelve. Throughout college I continued to have a passion for training. After graduation, I decided to pursue a career in the fitness industry. I became a certified personal trainer and group fitness instructor. I have now been working in the fitness industry for over 10 years. I have worked with a wide variety of clients from those just starting out on their fitness journey to professional athletes. My passion for helping others reach their fitness goals is what motivates me to continue working in this field.

Where does Michael Counihan's motivation come from?

I've always had trouble staying motivated for more than a few weeks at a time. I'll start working out regularly and eating better but after a while I'll start to slack off. This time however things are different. I'm more dedicated than ever before and I'm seeing results. Not only that but I have people counting on me now. My friends and family have seen the changes in me and they're proud of me. They're also depending on me to stay this way. I'm not just doing this for myself anymore; I'm doing it for them too.

I have always enjoyed helping people and being a police officer allows me to do that on a daily basis. I love the feeling of making a difference in someone’s life even if it’s just a small act. It’s also gratifying to know that I am keeping people safe and protecting their rights. I take my job very seriously and I am proud to be a police officer.

Michael Counihan workout

Michael Counihan is a police officer who has become popular for his intense workout routines. Counihan regularly posts videos of his workouts on social media which often feature him performing difficult exercises with heavyweights. His workouts typically last for around an hour and often include a mix of strength training cardio and calisthenics. Counihan's routines have become popular among law enforcement officers and fitness enthusiasts alike and he has even been featured in several fitness magazines.

Monday: Chest/Cardio

Monday is a great day to focus on your chest and cardio workouts. If you are looking to improve your chest muscles consider doing some push-ups bench presses or flys. For cardio you could do some sprints jogging or swimming. Swimming is a great way to get your heart rate up without putting too much stress on your joints. Whatever workout you choose make sure to warm up before and cool down after.

  • Incline Bench Press 25/15/15/12/10/8
  • Flat Bench Dumbbell 25/15/15/12/10/8
  • Incline Dumbbell Fly’s 25/15/15/12/10/8
  • Incline Machine Press 25/15/15/12/10/8
  • Cable Fly’s 25/15/15/12/10/8
  • 30 Minutes Swimming

Tuesday: Back/Cardio

Today’s workout is a back and cardio day. For your back you will be doing pull-ups lat pull-downs and a row machine. For your cardio you will be doing sprints on the treadmill.

The goal for today is to get your heart rate up and to work on your endurance. Make sure to warm up before you start your workout and to cool down after.

  • Lat Pulldowns 25/15/15/12/10/8
  • Cable Rows 25/15/15/12/10/8
  • Barbell Rows 15/12/10/8/6
  • Dumbbell Rows 15/12/10/8/8
  • Low Rows 25/15/15/12/10/8
  • T-Bar Rows 25/15/15/12/10/8
  • Deadlifts 15/12/10/10/6/4/2
  • 30 Minutes Treadmill (Steady State)

Wednesday: Quads/Hams

Today’s workout is a split between quads and hamstrings. For quads we’ll be doing 4 sets of 12-15 reps of leg presses. Hamstring work will be 4 sets of 12-15 reps of lying leg curls. 

Both exercises should be done with a moderate weight that allows you to complete the desired number of reps with good form. If your form starts to suffer that’s when you know the weight is too heavy. Remember to warm up with a light set or two before jumping into your working sets.

  • Squats 25/15/12/10/8/6
  • Wide Leg Press 5 x 15 (Superset)
  • Narrow Stance 5 x 15
  • Hack Squats 15/12/10/8
  • Lying Leg Curls 15/15/12/10/8
  • Leg Extensions 25/15/15/12/10/8
  • Walking Lunges 4 x 15 (per leg)
  • 30 Minutes Treadmill (Steady State)

Thursday: Shoulders

Thursday is a day to focus on your shoulders. Shoulder exercises include overhead presses lateral raises and front raises. Start with a lightweight and do 3 sets of 12-15 reps. As you get stronger increase the weight and lower the reps.

  • Dumbbell Shoulder Press 25/15/15/12/10/8
  • Behind the Neck Military Barbell Press 15/15/12/10
  • Reverse Pec Deck Fly’s 15/15/12/10
  • Lateral Raises 25/15/15/12/10/8
  • Wide Grip Upright Rows 25/15/15/12/10/8
  • Front Raises 15/12/10/8
  • 30 Minutes Treadmill (Steady State)

Friday: Arms/Cardio

Friday is a day to focus on arms and cardio. Cardio can be any type of activity that gets your heart rate up and makes you sweat such as running biking or jumping rope. For your arms workout you can do exercises like push-ups pull-ups and bicep curls. Remember to warm up before you start any workout and to cool down when you're finished.

  • EZ-Bar Curls 25/15/15/12/10/8
  • Rope Pushdowns 25/15/15/12/10/8
  • Cable Curls 25/15/15/12/10
  • Skull Crushers 25/15/15/12/10
  • Straight Bar Curls 15/12/10/8
  • Close Grip Bench Press 15/12/10/8
  • Machine Curls 25/15/15/12/10/8
  • 30 Minutes Biking 

Saturday: Cardio/Abs

  • 30 Minutes Treadmill (Steady State)
  • Crunches 3 x 25
  • Hanging Leg Raises 3 x 25

Sunday: Fasted Cardio/Abs

  • 30 Minutes Treadmill (Steady State)
  • Crunches 3 x 25
  • Hanging Leg Raises 3 x 25

Michael Counihan diet

The Michael Counihan diet is a low-carbohydrate high-fat diet that has been shown to be effective for weight loss and reducing the risk of developing cardiovascular disease and diabetes. The diet is named after its creator Michael Counihan who is a well-known nutritionist and author. The diet involves eating foods that are high in fat and protein and low in carbohydrates. This includes meat fish eggs butter oils nuts and seeds. The diet also allows for small amounts of fruit and vegetables.

Protein is essential for building and repairing muscle tissue. It is also a key macronutrient for regulating metabolism supporting immunity and maintaining cell function.

Egg whites are a great source of high-quality protein. They are also low in calories and fat making them an ideal food for people trying to lose weight or build muscle.

Chicken is a lean source of protein that is also low in calories and fat. It is an excellent food for people who are trying to lose weight or build muscle.

Lean steak is a good source of protein and contains other nutrients such as iron and zinc. It is also a good source of creatine which has been shown to improve athletic performance.

Rice is a complex carbohydrate that provides energy and nutrients. It is good food for people who are trying to lose weight or build muscle because it is low in calories and fat.

Carb powder is a concentrated source of carbohydrates that can be used.

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


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