True Muscle Trainer: Phase 1, Day 19

It's leg day again. You know what that means: it's party time at the bar(bell). Go hard. There is no other option.

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Although the rest periods aren't specific, it's always smart to get through the work with a sense of urgency. This trainer is not just about building mass. It's about building quality muscle, losing fat, and increasing overall fitness. Trying to reach all of those goals at once means you need to be on your game through the entire workout. You're in the gym to do work, not to socialize or post to Instagram.

Set the tone of your workout by going through the warm-up exercises with energy and focus. I didn't put them in this trainer for you to just float through. Pay attention to what you're doing and perform them correctly.

Phase 1, workout 4

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

Quads, hamstrings, and calves

7

Barbell back squat

3 sets of 12-14 reps
Barbell back squat Barbell back squat

8

Barbell Romanian deadlift

3 sets of 12-14 reps
Barbell Romanian deadlift Barbell Romanian deadlift

9

Dumbbell reverse lunge

3 sets of 10-12 reps per leg
Dumbbell reverse lunge Dumbbell reverse lunge

Paired set
10

Leg extension

3 sets of 12-14 reps
Leg Extensions Leg Extensions

Leg curl

3 sets of 12-14 reps
Seated Leg Curl Seated Leg Curl

11

Standing barbell calf raise

3 sets of 15 reps
Standing Barbell Calf Raise Standing Barbell Calf Raise



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