True Muscle Trainer: Phase 3, Day 47

Grab a med ball and a pair of dumbbells and get ready for another round of True Muscle conditioning.

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Before you get into the meat and potatoes of the movements, remember to fit in a good warm-up. Not only will a proper warm-up get your heart rate going and prep your body for what's in store, it'll also put you in the right head space to annihilate each exercise. You'll be doing a lot of throwing and scooping today—in addition to lots of heavy upper-body carries and taxing push-ups. So, prepare your body for the work by completing the warm-up as I've prescribed.

Some of the warm-up movements might be unfamiliar to you, so make sure you watch the Phase 3 workout video. There, you'll get all the coaching cues you need to perform each exercise perfectly.

Phase 3, workout 3

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

Throw complex

7

Step + soccer throw

4 sets of 8 reps
Step + chest throw Step + chest throw
8

Step + chest throw

4 sets of 8 reps
Step + chest throw Step + chest throw
9

Alternating side scoop throw

4 sets of 4 reps per side
Medicine-ball side scoop Medicine-ball side scoop
10

Front scoop throw

4 sets of 4 reps per side
Front scoop throw Front scoop throw

Farmer's walk complex

11

Dumbbell farmer's carry

3 sets of 30-40 yards
Dumbbell farmer's carry Dumbbell farmer's carry
12

Dumbbell front rack reverse lunge

3 sets of 5 reps per leg
Dumbbell front rack reverse lunge Dumbbell front rack reverse lunge
13

Dumbbell farmer's carry

3 sets of 30-40 yards
Dumbbell farmer's carry Dumbbell farmer's carry
14

Dumbbell high pull

3 sets of 6 reps
Dumbbell high pull Dumbbell high pull
15

Dumbbell farmer's carry

3 sets of 30-40 yards
Dumbbell farmer's carry Dumbbell farmer's carry
16

Dumbbell row

3 sets of 8 reps
Dumbbell row Dumbbell row
17

Dumbbell farmer's carry

3 sets of 30-40 yards
Dumbbell farmer's carry Dumbbell farmer's carry
18

Breakdancer push-up

4 sets of 4 reps per side
Breakdancer push-up Breakdancer push-up

Conditioning

19

Shuttle sprint

3 sets of 300 yards, 250 yards, 250 yards
Shuttle sprint Shuttle sprint



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