True Muscle Trainer: Phase 3, Day 45

Get back into the gym today prepared to push out another killer total-body workout.

Back | Main | Next

In this phase we're going to drill home everything you've learned so far and make sure you have the conditioning to match the strength and power you've developed. I want you to lift heavy and be explosive during your deads and broad jumps, but also keep your rest periods short. Your heart rate should be elevated throughout the workout.

Choose a weight that's challenging but still allows you to have a few more reps in the tank. That little extra gas will help when it comes time to plow through the two rounds of the power-conditioning finisher. Expect to leave winded, tired, and sore.

Phase 3, workout 2

Warm-up

1

Crab bridge with reach

5 reps per side
Crab bridge with reach Crab bridge with reach
2

Dynamic pigeon

5 reps per side
Dynamic pigeon Dynamic pigeon
3

Yoga-plex

5 reps per side
Yoga-plex Yoga-plex
4

Lateral lunge with cross reach

5 reps per side (perform without weight)
Lateral lunge with cross reach Lateral lunge with cross reach
5

Bent-over shoulder "T" (shown on ball)

15 reps
Bent-over shoulder 'T' Bent-over shoulder 'T'
6
Cross-over jack Cross-over jack

Strength and explosion

Quad-set 1
7

Barbell Romanian deadlift

4 sets of 3-4 reps
Barbell Romanian deadlift Barbell Romanian deadlift

Broad jump

4 sets of 3 reps
Broad jump Broad jump

Landmine press

4 sets of 3-4 reps
Landmine press Landmine press

Landmine press and catch

4 sets of 4-5 reps per arm
Landmine press Landmine press
Rest 3 minutes between quad-sets.

Quad-set 2
8

Single-arm dumbbell row

3 sets of 5-6 reps per arm
Single-arm dumbbell row Single-arm dumbbell row

Alternate-arm speed row with band

3 sets of 10 seconds
Alternate-arm speed row with band Alternate-arm speed row with band

Plate tornado

3 sets of 6-8 reps each direction
Plate tornado Plate tornado

Bulgarian split squat

3 sets of 5-6 reps per leg
Bulgarian split squat Bulgarian split squat
Rest 3 minutes between quad-sets.

Quad-set 3
9

Dumbbell biceps curl

2 sets of 13 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

Dumbbell plank row

2 sets of 6 reps per arm
Dumbbell plank row Dumbbell plank row

Exercise-ball "Y", "L", "A"

2 sets of 13 reps per letter
Shoulder 'Y' Shoulder 'Y'

Exercise-ball pike roll-back

2 sets of 8-12 reps
Exercise Ball Pike Exercise Ball Pike
Rest 3 minutes between quad-sets.

Conditioning

Single-leg complex with bench: 2 rounds
Bodyweight Squat Bodyweight Squat

Lunge

10 reps
Bodyweight Walking Lunge Bodyweight Walking Lunge

Step-up

10 reps
Dumbbell Step Ups Dumbbell Step Ups

Jump squat

10 reps
Jump squat Jump squat



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


Back | Main | Next