True Muscle Trainer: Phase 1, Day 8

The second week of the True Muscle Trainer starts just like the first week: with you smashing your shoulders and abs.

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You'll notice that each week of Phase 1 gets progressively more difficult. The workouts are the same, but you'll be doing some additional reps. Bear in mind you're not doing a ton of additional reps each week, but those reps that you do add will make a big difference in your results, especially if you use even more weight than you did last week.

That progression is what makes the True Muscle Trainer so effective. But, taking those steps toward your goal comes only from hard work. I can only tell you what to do, you're the one who has to do it.

If you don't remember how to do the warm-up exercises, or need some coaching pointers, make sure you go back to the video on Day 1!

Phase 1, workout 1

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

Shoulders and abs

7

Landmine press

3 sets of 10-12 per arm
Landmine press Landmine press

Paired set
8

Dumbbell rotational shoulder press

3 sets of 5-6 reps per arm
Dumbbell rotational shoulder presss Dumbbell rotational shoulder press

Dumbbell single-arm farmer's carry (shown with carry bars)

3 sets of 20-30 yards
Dumbbell single-arm farmer's carry Dumbbell single-arm farmer's carry

Paired set
9

Dumbbell 45-degree raise

3 sets of 8-10 reps
Dumbbell 45-degree raise Dumbbell 45-degree raise

Dumbbell shrug

3 sets of 10-12 reps
Dumbbell Shrug Dumbbell Shrug

Paired set
10

Bent-over rear-delt fly (shown on bench)

3 sets of 8-10 reps
Bent-over rear-delt fly Bent-over rear-delt fly

Ab walk-out from knees (shown with barbell)

3 sets of 5-7 reps
Ab walk-out from knees Ab walk-out from knees

Conditioning

11

Tiger crawl

3 sets of 15 yards, skip back
Tiger crawl Tiger crawl
12

Alligator crawl

3 sets of 15 yards, skip back
Alligator crawl Alligator crawl
13

Spider crawl

3 sets of 15 yards, skip back
Spider crawl Spider crawl



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