Cory Gregory's Squat Every Day: Day 11

Today's a killer workout, but it's one you can get through as long as you're powered by determination and sheer focus.

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During this workout, you'll test your endurance with a front-to-back squat. Your limitation will undoubtedly be the front squat portion of this lift. Stay on it. Try not to take off plates during a set!

After you've warmed up your legs, you'll salute your growing guns with the 28 method. To do the 28 method, perform 7 standard sets of bicep curls, 7 slow reps, 7 reps going halfway down from the lockout position, and 7 reps going up from 90 degrees. After a couple rounds of this, you'll undoubtedly feel the burn.

Squat Variation Front to back squat with belt
Watch the video - 1:30



Day 11: Squat And Arms
Warm-Up
1

Bike

3 minutes
Bike Bike

Walking lunge

1 set of 100-200 feet
Walking lunge Walking lunge

GHD

1 set of 10-15 reps
GHD GHD

2

Front-to-back squat with belt

8-10 sets of 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps
Front-to-back squat with belt Front-to-back squat with belt

3

Biceps curl

3-4 sets of 28 method
Biceps curl Biceps curl


4

Triceps push-down

3-4 sets of 20 reps
Triceps push-down Triceps push-down

Triset
5

Preacher curl

3-4 sets of 12 reps close-grip, 12 reps wide-grip
Preacher curl Preacher curl

Bench dip

3-4 sets of 20 reps
Bench dip Bench dip

Reverse curl

3-4 sets of 12 reps
Reverse curl Reverse curl


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