Day 3: Workout 2 (1 Hr)
Full Workout Summary
1 hr
Barbell/plates, dumbbells, pull-up bar, belt or Rogue Sled Harness
Important Note
This workout is going to look familiar. It’s a repeat of Workout 2. Keep up the good work mastering the fundamental movements.
Step 1: Warm-Up
Before exercising, it’s best to warm up to prepare the body. A warm-up consists of six to ten minutes of easy cardio and a spinal mobility routine. Feel free to pick your easy cardio. Your cardio session can be walking briskly on a treadmill, cycling on a stationary bike, using a rower, or using an elliptical. The key is that you literally warm up your body.
The spine and hip mobility routine is a five-minute movement routine below to get your spine ready.
Spine and Hip Mobility
1. Cat Camel
Reps: 10
Keep the movement slow and controlled. There is no hold time.
2. Childs Pose to Cobra
Reps: 10
Keep the movement slow and controlled. There is no hold time.
3. Open Book
Reps: 10 on each side
Hold time: 2 sec
4. Lying Hip Rotation
Reps: 5 on each side
Hold time: 2 sec
5. Supine Active Chest Stretch
Reps: 5
Hold time: 2 sec
6. Supine Active Upper Trap Stretch
Reps: 5 on each side
Hold time: 2 sec
Step 2: Workout
1. Barbell Bench Press 
Sets: 3
Reps: 10-15 (2 
)
Rest: 30 sec
) 3. Barbell Overhead Press
Sets: 3
Reps: 10-15 (2 )
Rest: 30 sec
Ab Circuit
Sets: 2
Reps: 1 min per exercise
Rest: 30 sec after completing the entire circuit
Randomize your ab routine by clicking the button below. Randomizing your ab routine will give you better gains and remove the boredom.
Note: If an exercise involves one side or one leg, complete that side for 1 min. After completing each side, you completed your 2 sets.