Cory Gregory's Squat Every Day: Day 8

Grab your weight belt and find a squat rack. Let's start the day right!

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Set the tone for the week ahead by lacing up your weightlifting shoes and heading for the rack. The first few days of this week are all about the front squat. As you squat, remember these cues: Lead with your elbows, push your knees out, and go deep.

Although you'll focus first on front squats, don't let accessory work fall to the wayside. The chest and triceps work you'll do after your squat are important for balance, symmetry, and overall strength.

Pay attention to how your body is feeling. Adjust your calorie intake if you're feeling debilitating soreness or exhaustion.

Squat Variation Front squat with belt
Watch the video - 1:08



Day 8: Squat and Chest
Warm-Up
1

Bike

3 minutes
Bike Bike

Walking lunge

1 set of 100-200 feet
Walking lunge Walking lunge

2

Front squat with belt

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

Superset
3

GHD

3 sets of 10-15 reps
GHD GHD

Walking lunge

3 sets of 200 feet
Walking lunge Walking lunge


4

Bench press

1 warm-up set of 30 reps, 5 working sets of 5 reps
Bench press Bench press

Triset
5

Incline dumbbell press

3 sets of 12 reps
Incline dumbbell press Incline dumbbell press

Push-up

3 sets of 20 reps
Push-up Push-up

Fly

3 sets of 20 reps
Fly Fly


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