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Charlie Mike: Day 25 - Back Squat, Metabolic Conditioning

I'm excited for another awesome day of heavy lifts and hard-core circuits. Are you?

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As you might have noticed, the percentages you're repping out for the strength portion of your workouts are climbing. That's intentional. This program won't just leave you lean and chiseled; it'll help you develop functional strength as well.

Because you're lifting more weight, I'm increasing the rest periods between sets. In order to lift well through every rep, you need to make sure you're recovered before you get back under the bar. After every set, sit down, drink some water, and relax. If somebody needs to work in, let her!

Day 25: Back squat, metabolic conditioning



Back squat

3 sets of 3 reps at 90%, 3 minutes rest
Back squat Back squat


Circuit: 3 rounds
Negative pull-up Negative pull-up

Single-arm row

10 reps per side
Single-arm row Single-arm row


1 minute, rest 5-10 minutes
Plank Plank

Circuit: 3 rounds


400 meters
Row Row
Dumbbell or kettlebell windmill Dumbbell or kettlebell windmill

Ring row

10 reps
Ring row Ring row

Don't forget to write down your back squat weight, your circuit times, what weights you used, and how you felt after finishing the workout.

An Advanced Stack Designed To Support Muscle Growth And Recovery! Go Now!

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