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True Muscle Trainer: Phase 1, Day 15

If you're ready to do some smart, effective work on your shoulders and abs, then let's do it!

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Just like you noticed last week, today's workout will be just a little bit harder than it was the previous week. The best thing you can do for yourself is to use just as much (if not more) weight as you did last week.

One of the most important parts of Phase 1 is creating a base from which the other phases will build upon. The more work you put into the beginning of the trainer, the more you'll be able to challenge yourself later on. All that hard work translates into the thing we're all after: progress.

I also can't stress enough how important it is for you to maintain a healthy, balanced nutrition and supplementation plan. If you want to lose fat and build muscle at the same time, what you put in your body matters. Please refer back to the Phase 1 nutrition plan if you need reminders.

Phase 1, workout 1



Single-leg glute bridge

10 reps per leg
Single-leg glute bridge Single-leg glute bridge

Single-arm hip circle

10 circles each direction per leg
Single-arm hip circle Single-arm hip circle

Mountain climbers

10 reps per leg, slow and controlled, 2 second pause with knee raised and foot off ground
Mountain climbers Mountain climbers



5-6 reps per side
Yoga-plex Yoga-plex

Bent-over shoulder Y (shown on bench)

12 reps
Bent-over shoulder Y Bent-over shoulder Y

Seal jack

15 reps
Seal jack Seal jack

Shoulders and abs


Landmine press

3 sets of 8-10 per arm
Landmine press Landmine press

Paired set

Dumbbell rotational shoulder press

3 sets of 6-7 reps per arm
Dumbbell rotational shoulder presss Dumbbell rotational shoulder press

Dumbbell single-arm farmer's carry (shown with carry bars)

3 sets of 20-30 yards
Dumbbell single-arm farmer's carry Dumbbell single-arm farmer's carry

Paired set

Dumbbell 45-degree raise

3 sets of 8-10 reps
Dumbbell 45-degree raise Dumbbell 45-degree raise

Dumbbell shrug

3 sets of 8-10 reps
Dumbbell Shrug Dumbbell Shrug

Paired set

Bent-over rear-delt fly (shown on bench)

3 sets of 8-10 reps
Bent-over rear-delt fly Bent-over rear-delt fly

Ab walk-out from knees (shown with barbell)

3 sets of 5-7 reps
Ab walk-out from knees Ab walk-out from knees



Tiger crawl

3 sets of 10 yards, skip back
Tiger crawl Tiger crawl

Alligator crawl

3 sets of 10 yards, skip back
Alligator crawl Alligator crawl

Spider crawl

3 sets of 10 yards, skip back
Spider crawl Spider crawl

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