True Muscle Trainer: Phase 2, Day 33

Today's workout continues to use paired sets to keep your heart rate elevated. Just don't abuse the rest periods in between!

Back | Main | Next

While doing two exercises back to back might look like a superset at first, I prefer to call them "paired sets." I want you to be able to take short breaks between sets as needed. Of course, this doesn't mean you should wander around the gym aimlessly or sit and text to your heart's content. Remember my rest mantra: "As much as needed, as little as possible."

Even though you're allowed to take a short break between sets, keep things moving along quickly enough that your heart rate stays elevated. If you feel completely recovered when you move on to the second move in a paired set, you've rested too long.

Phase 2, workout 3

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
30- or 40-yard sprints 30- or 40-yard sprints
8

Medicine-ball side scoop

4 sets of 5 reps
Medicine-ball side scoop Medicine-ball side scoop

Strength

Paired set
9

Front squat

4 sets of 4-6 reps
Front Barbell Squat Front Barbell Squat

Chin-up

4 sets of 4-6 reps
Chin-up Chin-up

Paired set
10

Incline dumbbell press

3 sets of 6-8 reps
Incline Dumbbell Press Incline Dumbbell Press
Single-leg dumbbell Romanian deadlift Single-leg dumbbell Romanian deadlift

Triset
11

Exercise-ball pull-in

2 sets of 10-15 reps
Exercise Ball Pull-In Exercise Ball Pull-In

Exercise-ball pike

2 sets of 12-15 reps
Exercise Ball Pike Exercise Ball Pike

Exercise-ball shoulder "L" and "W"

2 sets of 15 reps each
Shoulder 'L' Shoulder 'L'

Conditioning

Leg complex: 2 rounds
12
Speed squat (hands behind head) Speed squat (hands behind head)
Squat isometric hold Squat isometric hold
Gorilla burpee Gorilla burpee

Squat jump

10 reps
Squat jump Squat jump



The most science-based, research-tested, and results-proven supplements available! Go Now!


Back | Main | Next