True Muscle Trainer: Phase 1, Day 9

Do the work in the gym and the kitchen. Your body needs both to change.

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Have you been making sustainable eating choices? If not, you're going to be disappointed in your results. Sure you can work out hard, but without supplying your muscles with lean protein for repair and growth, carbs for energy, and healthy dietary fats for proper function, they're not going to change. Trust me: Nutrition is absolutely essential.

You'll notice that your workouts will go much better when you're fueled properly. Having energy to do the work well will make a big difference in your body's response to training.

Phase 1, workout 2



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

Back and biceps


Lat pull-down

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


T-bar row

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


Single-arm dumbbell row

3 sets of 10-12 reps
Single-arm dumbbell row Single-arm dumbbell row

Paired set

Dumbbell biceps curl

3 sets of 8-10 reps, 1 set of 12 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

Straight-arm pull-down

3 sets of 10-12 reps, 1 set of 14 reps
Straight-Arm Pulldown Straight-Arm Pulldown




1 mile for time (beat your time last week)
Run Run

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