Workout Routines

The Trophy Muscle Workout: Train every muscle in your body on day 3

With a combination of core-intensive strength moves and a finishing barbell complex, this titanic workout will leave no muscle fiber unscathed.

by
Front Barbell Squat
South_agency / Getty
South_agency / Getty
Duration 60
Exercises 10
Equipment Yes

On the last day of our three-day Trophy Muscle Workout Program, it's time to go to work on pretty much every major muscle group in your body.

You want chest and triceps? You'll do medicine-ball pushups. Back and biceps? Try neutral-grip chinups. Maybe you've been feeling self-conscious about your legs? Get ready to smoke your quads, hamstrings, and glutes with hip extensions, leg curls, and front squats.

And with a kickass barbell complex to finish off your sweat session, this sweat session is virtually guaranteed to burn a ton of calories and stimulate muscle growth across your entire physique.

Directions

Choose a light load—the point here is conditioning, not strength building, so maintain tight form and don't overload yourself. If you find that you're struggling to complete the sets with the weights you've chosen, then go with lighter weights. You'll be completing plenty of reps in this workout, so don't worry if you're not lifting a ton of weight—the work volume be enough to stimulate plenty of gains.

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 last three exercises (5A., 5B., and 5C.) are a barbell complex: Do each exercise back-to-back-to-back, without setting down the barbell until you're done with the third exercise (front squat-to-press). Rest 90 sec. after you've done each move. Do 5 complexes in total.

The Trophy Muscle Workout Workout 3: Total-body muscle-builder

Exercise 1.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
5 sets
6-8 reps
120 sec. rest

Exercise 2A.

Overhead Lunge You'll need: Barbell How to
Overhead Lunge thumbnail
3 sets
8-10 reps
0 sec. rest

Exercise 2B.

Neutral-Grip Chinup You'll need: V-Handle Attachment How to
Neutral-Grip Chinup thumbnail
3 sets
8-12 reps
90 sec. rest

Exercise 3A.

Medicine Ball Pushup You'll need: Medicine Ball How to
Medicine Ball Pushup thumbnail
3 sets
10-15 reps
0 sec. rest

Exercise 3B.

Swiss Ball Leg Curl You'll need: Swiss Ball How to
Swiss Ball Leg Curl thumbnail
3 sets
10-15 reps
90 sec. rest

Exercise 4A.

Horizontal Cable Woodchop You'll need: Cable Machine How to
Horizontal Cable Woodchop thumbnail
3 sets
10-12 reps
0 sec. rest

Exercise 4B.

Swiss Ball Hip Extension You'll need: Swiss Ball How to
Swiss Ball Hip Extension  thumbnail
3 sets
15 reps
90 sec. rest

Exercise 5A.

Hang Clean You'll need: Barbell How to
Hang Clean thumbnail
5 sets
1 reps
0 sec. rest

Exercise 5B.

Push Press You'll need: Barbell How to
Push Press thumbnail
5 sets
1 reps
0 sec. rest

Exercise 5C.

Front Squat to Press You'll need: Dumbbells How to
Front Squat to Press thumbnail
5 sets
1 reps
90 sec. rest
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