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True Muscle Trainer: Phase 1, Day 2

Did yesterday leave you feeling sore? Good! Eat up today's back and biceps workout and then rest tomorrow.

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I know that on paper, the True Muscle Trainer doesn't seem like a ton of work. But you need to let that go. More work does not mean better results. Smarter, better work means better results. High-volume training can work in the short term, but if you want long-lasting results, you're going to need smart programming that will challenge all aspects of your fitness and allow you to rest enough for proper recovery.

If you do this workout with the proper weight and intensity, you should feel fatigued when you're done. But, you should have enough energy left in the tank to attack the 1-mile run afterward. I know a mile run isn't fun, especially when you're doing it for time, but I think it's a fantastic way to test your fitness and will be a great way to measure how much better you get over the next three weeks.

Phase 1, workout 2



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

Back and biceps


Lat pull-down

3 sets of 8-10 reps
Lat pull-down Lat pull-down


T-bar row

3 sets of 8-10 reps
T-bar row T-bar row


Single-arm dumbbell row

3 sets of 8-10 reps
Single-arm dumbbell row Single-arm dumbbell row

Paired set

Dumbbell biceps curl

3 sets of 8-10 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

Straight-arm pull-down

3 sets of 10-12 reps
Straight-Arm Pulldown Straight-Arm Pulldown




1 mile for time
Run Run

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