RSP Chiseled Phase 5: Day 52

If your body is feeling good and your energy levels are high, do a workout. If you feel like you need another day of rest, go ahead and take it.

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Muscle-ups are pretty difficult, but they're definitely fun to do. If there's an empty pull-up bar in your gym that you can play on, do some practice! They're just one of those movements that really test your athletic ability.

Don't forget to time your rest as I have it programmed. Because you're not in the gym every day, you need to get your heart rate up when you're training. The best way to do that is take less rest and lift hard!

Full-body workout
Warm-up
1

Push-up

50 reps
Push-up Push-up

2

Pull-up

30 reps
Pull-up Pull-up
Or

Muscle-up

30 reps
Muscle-up Muscle-up

3

Dumbbell bench press

4 sets of 10 reps (45 seconds rest between sets)
Dumbbell bench press Dumbbell bench press

4

Bent-over barbell row

4 sets of 10 reps (45 seconds rest between sets)
Bent-over barbell row Bent-over barbell row

5

Barbell thruster

4 sets of 15 reps (45 seconds rest between sets)
Barbell thruster Barbell thruster

6

Single-arm linear jammer

4 sets of 15 reps (30 seconds rest between sets)
Single-arm linear jammer Single-arm linear jammer

7

Box jumps

3 sets of 10 reps (20 seconds rest between sets)
Box jumps Box jumps



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