Workout Routines

The Trophy Muscle Workout: Pump up your legs, shoulders, and abs on day 1

By working light with lots of high-volume sets, you'll achieve an enviable pump (and burn plenty of calories) in your hamstrings, abdominals, and upper body.

by
Bent Over Row
alvarez / Getty
alvarez / Getty
Duration 45
Exercises 9
Equipment Yes

Getting jacked isn't just about spending lots of time in the gym. In fact, sometimes spending less time working out—by way of shorter rest periods—is the key to making progress with your muscular development. The trick? By utilizing supersets, and working with relatively light weights, you'll tax your muscles enough to stimulate growth, while also keeping your heart rate elevated to burn more calories.

In the first day of our Trophy Muscle Workout Program, you'll be focusing on movements that emphasize your legs, shoulders, and abs. Make sure to keep a clock nearby so you can track your rest periods. Warm up thoroughly before beginning this workout, too, because your shoulders will be doing a lot of lifting.

Directions

Choose a light load—the point here is conditioning, not strength building, so maintain tight form and move fast. If you find that you're struggling to complete the sets with the weights you've chosen, then go with slightly lighter weights. You'll be completing plenty of reps in this workout, so don't worry if you're not hauling heavy iron—the work volume will do you good.

Note: Sets labeled with a letter (2A., 2B., etc.) are supersets. Do all reps of the first exercise, then go directly to the next exercise without stopping. Rest only when indicated.

The Trophy Muscle Workout Workout 1: Legs, shoulders, and abs

Exercise 1.

Snatch-Grip Rack Deadlift You'll need: Barbell How to
Snatch-Grip Rack Deadlift thumbnail
4 sets
6–8 reps
60 sec. rest

Exercise 2A.

Wide-Grip Pullup You'll need: Pullup Bar How to
Wide-Grip Pullup  thumbnail
4 sets
6–8 reps
0 sec. rest

Exercise 2B.

Feet-Elevated Pushup You'll need: Bench How to
exercise image placeholder
4 sets
10–15 reps
60 sec. rest

Exercise 3A.

Dumbbell Squat You'll need: Dumbbells How to
Dumbbell Squat thumbnail
4 sets
10–12 reps
0 sec. rest

Exercise 3B.

Single-arm incline dumbbell shoulder press
exercise image placeholder
3 sets
10–12 reps
60 sec. rest

Exercise 4A.

Alternating Lateral Lunge with Hop How to
Alternating Lateral Lunge with Hop thumbnail
4 sets
10 reps
0 sec. rest

Exercise 4B.

Shoulder Press You'll need: No Equipment How to
Shoulder Press  thumbnail
4 sets
10 reps
0 sec. rest

Exercise 4C.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
4 sets
8-12 reps
90 sec. rest

Exercise 5.

Weighted Burpee You'll need: Dumbbells How to
Weighted Burpee thumbnail
8 sets
AMRAP in 20 sec. reps
10 sec. rest
Comments