True Muscle Trainer: Phase 1, Day 16

Your back and biceps are ready to get bigger and stronger. Give them what they want!

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There's no better feeling in the world than working hard in the gym and knowing that your effort is taking you places. Because this trainer only lasts 9 weeks, you have a finite amount of time to make progress. That means every single day has value.

Keep that in mind as you finish out the last week of Phase 1.

Phase 1, workout 2

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

Back and biceps

7

Lat pull-down

3 sets of 10-12 reps
Lat pull-down Lat pull-down

8

T-bar row

3 sets of 10-12 reps
T-bar row T-bar row

9

Single-arm dumbbell row

3 sets of 12-14 reps
Single-arm dumbbell row Single-arm dumbbell row

Paired set
10

Dumbbell biceps curl

3 sets of 10-12 reps, 1 set of 15 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

Straight-arm pull-down

3 sets of 10-12 reps, 1 set of 15 reps
Straight-Arm Pulldown Straight-Arm Pulldown

Conditioning

11

Run

1 mile for time (beat last week's time)
Run Run



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