True Muscle Trainer: Phase 3, Day 52

Today's another day where you'll supercharge your body with strength, then go all out with explosive power. Work hard and make me proud.

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I know you're refueled from your rest day, but resist the urge to hop straight into your workout today. Although you're familiar with the moves, starting cold isn't the best idea.

I can't drive this point home enough—never skip your warm-up. The short 10 minutes or so it takes you to stretch out and get yourself going really make a difference. All the warm-ups for this phase are the same, so if you need a refresher at any time, check back to the Phase 3 workout video.

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 4 reps
Broad jump Broad jump

Landmine press

4 sets of 3-4 reps
Landmine press Landmine press

Landmine press and catch

4 sets of 5-6 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 8-10 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 14 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

Dumbbell plank row

2 sets of 7 reps per arm
Dumbbell plank row Dumbbell plank row

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

2 sets of 14 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



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