True Muscle Trainer: Phase 1, Day 18

This chest and triceps smash will not only give you an enormous pump, but will also give you plenty of reasons to look forward to more gains.

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Did you notice that the conditioning got quite a bit longer today? Do it all. You'll thank me during the next phase. It's also important that you limit the rest periods to must one minute between rounds. Keep that heart rate high to burn fat and stay healthy.

Pro tip: If your gym doesn't have parallel bars to do your dips on, then lay two barbells across the safety bars in a squat rack . This helpful gym hack is a great one to remember when your options are limited.

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

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

8

Incline dumbbell press

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

Paired set
9

45-degree cable chest fly

3 sets of 12-14 reps
45-degree cable chest fly 45-degree cable chest fly

Triceps rope push-down

3 sets of 10-12 reps, 1 set of 15 reps
Triceps rope push-down Triceps rope push-down

10

Parallel bar dip

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

Conditioning

11

Jump rope

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



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