Cory Gregory's Squat Every Day: Day 4

Ready for a new challenge? Front squats will provide it!

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You're going to switch things up a little today and put the barbell on your delts instead of your traps. Front squats are going to challenge your quads, your core, and your mobility. If you're not accustomed to this movement, take a few extra warm-up sets to get the feel of it. It's also a good idea to watch the video below.

If you've been worried about your beach muscles, today will be a treat. Your biceps and triceps won't be left behind during this trainer. Balance and symmetry are always important.

Squat Variation Front squat
Watch the video - 1:02

Day 4: Squat And Arms


3 minutes
Bike Bike

Walking lunge

1 set of 100-200 feet
Walking lunge Walking lunge


Front squat, no belt

8-10 sets of 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps
Front squat, no belt Front squat, no belt


Biceps curl

3-4 sets of 28 method
Biceps curl Biceps curl


Triceps push-down

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


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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