True Muscle Trainer: Phase 2, Day 22

Ready to shake things up again? It's time to focus on strength and power!

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Phase 1 was all about hypertrophy, an aspect of weight lifting that keeps a lot of people coming back to the gym every day. After all, who doesn't appreciate bigger muscles? Phase 2, however, is going to be a gut check. Instead of building muscle, the workouts now focus on building strength and power.

Many of the exercises in the True Muscle trainer are probably unfamiliar to you, and Phase 2 is no different. In fact, some of the moves you'll be doing are going to seem flat-out bizarre! Don't let the cute animal names fool you, though; as Steve Weatherford will attest, they're much harder than they look.

True Muscle Trainer Phase 2, Day 22 Workout
Watch the video - 36:20



Phase 2, workout 1

Warm-up

1

Arm cross

6 reps per side
Arm cross Arm cross
2

Side-lying leg lift

10 reps per side
Side-lying leg lift Side-lying leg lift
3

Quad thoracic

6 reps per side
Quad thoracic Quad thoracic
4

Superdog

12 reps per side
Superdog Superdog
5

Shoulder "L"

12 reps
Shoulder 'L' Shoulder 'L'
6

Skip

3 sets of 15 reps
Skip Skip

Speed and power

7

Long jump

4-6 sets of 3-5 reps
Standing Long Jump Standing Long Jump
8

Medicine-ball punch throw (2:20)

4-6 sets of 3-5 reps each side
Medicine-ball punch throw Medicine-ball punch throw

Strength

Paired set
9

Hybrid deadlift

4 sets of 4-6 reps
Hybrid deadlift Hybrid deadlift

Plyo push-up

4 sets of 3-6 reps
Plyo Push-up Plyo Push-up

Paired set
10

Single-leg squat with knee tap

4 sets of 6-8 reps per leg
Single-leg squat with knee tap Single-leg squat with knee tap

Reverse-grip lat pull-down

4 sets of 3-5 reps
Reverse-grip lat pull-down Reverse-grip lat pull-down

Triset
11

Lying hamstring curl

2-3 sets of 10-15 reps
Lying hamstring curl Lying hamstring curl
Side-elbow plank with dumbbell external rotation Side-elbow plank with dumbbell external rotation

Bent-over shoulder Y (shown on bench)

2-3 sets of 10-15 reps
Bent-over shoulder Y Bent-over shoulder Y

Conditioning

12

Tiger crawl

10-20 yards, skip back
Tiger crawl Tiger crawl
13

Reverse tiger crawl

10-20 yards, skip back
Tiger crawl Tiger crawl
14

Alligator crawl

10-20 yards, skip back
Alligator crawl Alligator crawl
15

Reverse alligator crawl

10-20 yards, skip back
Alligator crawl Alligator crawl
16

Spider crawl

10-20 yards, skip back
Spider crawl Spider crawl
17

Reverse spider crawl

10-20 yards, skip back
Spider crawl Spider crawl



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