"It just feels that way, because while you're doing it, it's just vicious - this workout will kick you in the butt every time you do it."Ĭomplete all three exercises as a circuit. "Because the volume is reduced by about 50% compared with Day 1, it's not as stressful on the system," Davidson says.
Performing three full-body exercises as a circuit taxes your major muscles, sends your heart rate soaring, and improves your efficiency in each movement. "It's still a pretty decent load if you really are pushing yourself hard," Davidson says.īack Squat, 3 sets of 15 reps, 150 seconds rest between sets.ġA) Reverse Dumbbell Lunge, 3 x 15 -> immediately toġB) Bentover Dumbbell Row, 3 x 15, 45 secs.ĢA) Dumbbell Curl, 3 x 15 -> immediately toĢB) Triceps Rope Pressdown -> immediately toĢC) Dumbbell Lateral Raise, 3 x 15, 45 secs. Unlike the other three days, you'll have a little more time to rest between sets and supersets, but you should be reaching failure at 15 reps for every set. This day is all about building muscle through time under tension (TUT), which is achieved with a high rep count. Incline Bench Press, 5 x 2 reps, Tempo 6-0-0, 120 seconds rest.ġA) Romanian Deadlift, 3 x 10 reps, Tempo 3-0-3 -> immediately toġB) Pushup, 3 x 10, Tempo 3-0-3 -> immediately toġC) Seated Cable Row, 3 x 10, Tempo 3-0-3, 45 seconds rest.ĢA) Dumbbell Skull Crusher, 3 x 10 -> immediately toĢB) Bentover Rear Delt Flye, 3 x 10, 45 seconds rest. Of the lift, the second is the pause (in this case there is none), andĭeadlift, 5 sets of 2 reps, Tempo 6-0-0, 120 seconds rest between sets.
Note: For tempo (e.g., 6-0-0) - The first number is the lowering phase
For the accessory work, complete exercises marked A, B, and C back-to-back, resting only after the last exercise is completed. The Takeaway - the more overall fibers you recruit, the greater your potential for overall strength.įor the first two main lifts, use 80% of your 1 Rep Max. You'll focus on just the eccentric, as "an eccentric tempo puts your muscle fibers under tension for longer, which should lead to a greater adaptive response and can help your muscles grow much faster," Davidson says.