True Muscle Trainer: Phase 3, Day 61

Today's the last training day of True Muscle. Make the most of it!

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You've done it—you've reached the end of the True Muscle program. Congrats! All those hours you've spent in the gym building strength, training for hypertrophy, and hitting intense conditioning sessions have all led up to this moment.

Give today all you've got, then leave it all on the gym floor.

After you take a few well-earned rest days, it's time to make a new goal and chase it. Choose one of Bodybuilding.com's other free video trainers, or redo the True Muscle trainer. Your fitness doesn't end here!

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

5 sets of 10 reps
Step + chest throw Step + chest throw
8

Step + chest throw

5 sets of 10 reps
Step + chest throw Step + chest throw
9

Alternating side scoop throw

5 sets of 6 reps per side
Medicine-ball side scoop Medicine-ball side scoop
10

Front scoop throw

5 sets of 6 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 6 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 7 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 9 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 12 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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