True Muscle Trainer: Phase 3, Day 59

Every day builds on the next. Today, try to go heavier than you have in the past.

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The program's coming to a close, so make sure you finish strong. If you feel up to it, add some tens to the bar for your deads, or press slightly heavier weight on landmines. Challenge yourself, but remember to keep proper form during each movement. Sure, it's a total-body workout, but you want to make sure you're targeting the right muscles each and every time. Bring the form, bring the intensity, power up the drive, and you'll see results.

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 4-5 reps
Barbell Romanian deadlift Barbell Romanian deadlift

Broad jump

4 sets of 4 reps
Broad jump Broad jump

Landmine press

4 sets of 4-5 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 6-8 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 6-8 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 15 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 15 reps per letter
Shoulder 'Y' Shoulder 'Y'

Exercise-ball pike roll-back

2 sets of 10-15 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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