Cory Gregory's Squat Every Day: Day 12

Cash in your chips and go for broke—squat more weight today than you ever thought you could.

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Today is the day for close-stance squats. This Olympic-style squat means your legs will be no farther than shoulder-width apart. Having a slightly narrower stance will allow you increase your range of motion. If you've been afraid of hitting depth, you'd better man up and figure it out.

Don't forget to belt up. Press your abdominals into the belt as you power out of the bottom of the squat.

If you want that straight-nasty look that will be the envy of everyone in your gym, be consistent with your nutrition and supplementation. Do everything right, and you'll notice bigger changes sooner.

Squat Variation Close stance deep squat with pause and belt
Watch the video - 1:16



Day 12: Squat And Chest/Back
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

Close-stance deep squat with pause and belt

8-10 sets of 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps
Close-stance deep squat Close-stance deep squat

Heavy superset
3

Wide-grip incline barbell press

1 warm-up set of 30 reps, 5 working sets of 5 reps
Wide-grip incline barbell press Wide-grip incline barbell press

Lat pull-down

1 warm-up set of 30 reps, 5 working sets of 5 reps
Lat pull-down Lat pull-down

Superset
4

Seated row

2-5 sets of 20 reps
Seated row Seated row

Dumbbell fly

2-5 sets of 20 reps
Dumbbell fly Dumbbell fly


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