True Muscle Trainer: Phase 3, Day 54

It's time to get back to it. Grab a set of dumbbells, lace up your running shoes, and let's go.

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Today's combination of throwing, lunging, pushing, and sprinting is sure to leave you out of breath. Still, try not to take too much of a break between complexes. We're still trying to keep the workout within that hour or so—including the intensive warm-up.

If you're worried this conditioning phase will make you lose your gains, don't be. During this phase, you'll start increasing the intensity and the metabolic demands you're placing on your system. You'll continue to add size and strength to your muscles while also shaping and conditioning them to achieve that athletic look.

Now, let's not talk about it. Let's be about it.

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 9 reps
Step + chest throw Step + chest throw
8

Step + chest throw

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

Alternating side scoop throw

4 sets of 5 reps per side
Medicine-ball side scoop Medicine-ball side scoop
10

Front scoop throw

4 sets of 5 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

3 sets of 10 reps
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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