True Muscle Trainer: Phase 1, Day 11

Enjoy the massive pump you'll get out of this chest and triceps workout. Then, grab a jump rope for some fast-paced cardio.

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One of the best things about the True Muscle Trainer is that the workouts don't take very long. If you do it right, you can be in and out of the gym in an hour or so. That kind of training style is perfect for people who have work, a family, friends, and other things that make up a life.

So, don't stand around and talk or play on your phone. Rest as much as you need as little as possible. Keep your heart rate up and the sweat pouring. Walk out of the gym confident you did exactly what you needed to in order to improve.

Phase 1, workout 3

Warm-up

1

Single-leg glute bridge

10 reps per leg
Single-leg glute bridge Single-leg glute bridge
2

Single-arm hip circle

10 circles each direction per leg
Single-arm hip circle Single-arm hip circle
3

Mountain climbers

10 reps per leg, slow and controlled, 2 second pause with knee raised and foot off ground
Mountain climbers Mountain climbers
4

Yoga-plex

5-6 reps per side
Yoga-plex Yoga-plex
5

Bent-over shoulder Y (shown on bench)

12 reps
Bent-over shoulder Y Bent-over shoulder Y
6

Seal jack

15 reps
Seal jack Seal jack

Chest and triceps

7

Dumbbell bench press

3 sets of 10-12 reps
Dumbbell Bench Press Dumbbell Bench Press

8

Incline dumbbell press

3 sets of 10-12 reps
Incline Dumbbell Press Incline Dumbbell Press

Paired set
9

45-degree cable chest fly

3 sets of 10-12 reps
45-degree cable chest fly 45-degree cable chest fly

Triceps rope push-down

3 sets of 10-12 reps
Triceps rope push-down Triceps rope push-down

10

Parallel bar dip

2 of max reps (keep 1 rep in the tank)
Parallel Bar Dip Parallel Bar Dip

Conditioning

11

Jump rope

3 rounds 2 minutes work, 60 seconds rest
Jump rope Jump rope



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