Shortcut To Strength: Day 18 - Deadlift Strength Focus

Anything worth having takes time. These workouts might be long, but the results you see will be worth their weight in iron-clad gains.

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As I'm sure you've become aware of over the last few weeks, these training sessions are long. If you're taking the proper rest periods—and I hope you are—you're probably realizing that these workouts take over an hour. I know that we're all busy people, and sometimes time spent training is limited.

When you're in a time crunch, be sure to still focus on the main compound movement, and skip a bit of the accessory work if necessary. As long as you get your big lift in, you can rest assured that you're making progress. Put in the work, and you'll reap the results.

Deadlift Strength Focus: Back, Biceps, Abs
1

Deadlift

5 sets of 5 reps (85% of 1RM)
Barbell Deadlift Barbell Deadlift

2

Bent-Over Barbell Row

4 sets of 6 reps (6RM)
Bent Over Barbell Row Bent Over Barbell Row

3

Lat Pull-down

4 sets of 6 reps (6RM)
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

4

Straight-Arm Pull-down

3 sets of 8 reps (8RM)
Straight-Arm Pulldown Straight-Arm Pulldown

5

Barbell Curl

3 sets of 6 reps (6RM)
Barbell Curl Barbell Curl

6

Incline Dumbbell Curl

3 sets of 8 reps (8RM)
Incline Dumbbell Curl Incline Dumbbell Curl

7

Preacher Curl

3 sets of 8 reps (8RM)
Preacher Curl Preacher Curl

8

Hanging Leg Raise

3 sets to failure
Hanging Leg Raise Hanging Leg Raise

9

Cable Crunch

3 sets of 8 reps (8RM)
Cable Crunch Cable Crunch


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