Shortcut To Strength: Day 4 - Deadlift Strength Focus

Get ready to attack your back and strengthen your abs with today's workout.

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Your last training day was all about the push. Today, you'll pull with everything you've got.

There's no better exercise to target the posterior chain (the muscles that make up the back side of your body) than the deadlift. And while there are different stances you can take with your feet, it really comes down to what works best for you.

With sumo deadlifts, your legs are wide and your hands go between your legs. With the conventional, or standard, deadlift, your feet are about hip-width apart and your hands are placed outside your legs. Sumo deadlift involve more of your traps, quads, and inner hamstrings, whereas the standard deadlift hits more of your glutes and outer hamstrings.

I encourage you to try both styles, but because the Shortcut to Strength program is about maximizing your strength, find the deadlift that allows you to lift the heaviest weight.

Remember to watch the video on Day 1 for technique tips to help you instantly increase your strength!

Deadlift Strength Focus: Back, Biceps, Abs


5 sets of 8 reps (80% of 1RM)
Barbell Deadlift Barbell Deadlift


Bent-Over Barbell Row

4 sets of 8 reps (8RM)
Bent Over Barbell Row Bent Over Barbell Row


Lat Pull-down

3 sets of 8 reps (8RM)
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown


Straight-Arm Pull-down

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


Barbell Curl

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


Incline Dumbbell Curl

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


Preacher Curl

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


Hanging Leg Raise

3 sets to failure
Hanging Leg Raise Hanging Leg Raise


Cable Crunch

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

JYM Shortcut to Strength System!
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