True Muscle Trainer: Phase 2, Day 38

Every day of this trainer should challenge you. Keep stepping up the pace, but don't lose sight of your strength goals.

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You're not going to see gains unless you increase your weight, so I hope you're continuing to challenge yourself. But while I want you to increase the weight, I don't want you to increase it so much that you can't complete the prescribed amount of repetitions. Select weight that allows you to perform the reps and still feel like you could eke out 1-2 more.

As you become more fit, you may notice you can cruise through these workouts quickly. I encourage you to constantly keep strength and power foremost in your mind and challenge yourself every workout.

Phase 2, workout 2

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-yard change-of-direction shuttle

4 sets, 1 min. rest between sets
30-yard change-of-direction shuttle 30-yard change-of-direction shuttle
Medicine-ball reverse scoop toss Medicine-ball reverse scoop toss

Strength

Paired set
8

Single-arm dumbbell push press

4 sets of 3-4 reps per arm
Single-arm dumbbell push press Single-arm dumbbell push press

Barbell rack pull

4 sets of 4-6 reps
Rack Pulls Rack Pulls

Paired set
9

Dumbbell freestanding row

3 sets of 6-8 reps per arm
Dumbbell freestanding row Dumbbell freestanding row

Reverse lunge (off plate or small box)

3 sets of 6-8 reps per leg
Reverse lunge (off plate or small box) Reverse lunge (off plate or small box)

Triset
10
Dumbbell pull-over to skullcrusher Dumbbell pull-over to skullcrusher

Dumbbell biceps curl

2 sets of 15 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

Dumbbell rear-delt fly

2 sets of 15 reps
Dumbbell rear-delt fly Dumbbell rear-delt fly

Conditioning

11

Jump rope

3 rounds of 3 min. work, 60 sec. rest
Jump rope Jump rope



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