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Cory Gregory's Squat Every Day: Day 22

Get ready to explode out of the hole today with pause squats!

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After three weeks on the Squat Every Day trainer, you may be tempted to cut corners here and there, but don't do it! Completing the pause in today's squat variation is just as important now as it was during the first week. Incorporating these pause squats into your routine will help your body develop explosive strength.

Your shoulders and triceps will get a workout today as well, helping you to create that sculpted upper body you crave. Use the warm-up sets to prep your muscles to do a maximal amount of work!

Don't forget about your nutrition and supplementation. By now, you should be noticing some great changes in your physique. Keep it up!

Squat Variation Front squat with pause
Watch the video - 1:04

Day 22: Squat And Chest


3 minutes
Bike Bike

Walking lunge

1 set of 100-200 feet
Bodyweight Walking Lunge Bodyweight Walking Lunge


Front squat with 10-second pause

8-10 sets of 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps
Front squat with 10-second pause Front squat with 10-second pause


Glute-ham raise

3 sets of 10-15 reps
Glute Ham Raise Glute Ham Raise

Walking lunge

3 sets of 200 feet
Bodyweight Walking Lunge Bodyweight Walking Lunge


Flat barbell bench press

Warm-up set: 1 set of 30 reps
Working sets: 5 sets of 8, 6, 4, 2, 1 reps
Bench press Bench press


Incline dumbbell press

3 sets of 12 reps
Incline dumbbell press Incline dumbbell press


3 sets of 20 reps
Push-up Push-up

Dumbbell fly

3 sets of 20 reps
Dumbbell Flyes Dumbbell Flyes

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