True Muscle Trainer: Phase 1, Day 4

Day 4 of the True Muscle Trainer is a fun chest and triceps workout. Don't forget the conditioning at the end—it might be tough, but you'll be glad you did it!

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The warm-up portion of these workouts is important, so don't skip it. I know you may feel silly at first doing some of the exercises, but the series will be a much better warm-up than 5 minutes on the treadmill or elliptical machine.

Each warm-up exercise will help prepare your muscles for the work they're about to do. Plus, they will help increase your mobility so you're better prepared to move your body through full ranges of motion at multiple angles.

Once you finish the resistance-training portion of this workout, do the conditioning. It'll be quick, so go hard and make it effective.

Phase 1, workout 3



Single-leg glute bridge

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

Single-arm hip circle

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

Mountain climbers

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


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

Bent-over shoulder Y (shown on bench)

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

Seal jack

15 reps
Seal jack Seal jack

Chest and triceps


Dumbbell bench press

3 sets of 8-10 reps
Dumbbell Bench Press Dumbbell Bench Press


Incline dumbbell press

3 sets of 8-10 reps
Incline Dumbbell Press Incline Dumbbell Press

Paired set

45-degree cable chest fly

3 sets of 8-10 reps
45-degree cable chest fly 45-degree cable chest fly

Triceps rope push-down

3 sets of 8-10 reps
Triceps rope push-down Triceps rope push-down


Parallel bar dip

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



Jump rope

3 rounds 90 seconds work, 60 seconds rest
Jump rope Jump rope

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