Two-A-Day Training (D III, AM)



SETS: 3 REPS: 4-6 REST: 120 SEC.

Hold a barbell in front of your thighs with a shoulder-width grip, palms facing your body. Keeping your lower back in its natural arch, bend your hips and knees and lower your torso so that the bar ends up just above your knees [1]. Explosively extend your hips and knees and shrug the bar, coming up onto the balls of your feet [2]. Continue pulling the bar, and as it rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the fl oor. Allow your knees to bend as you absorb the force of the bar at your shoulders and then straighten up [3]. Reverse the motion to return the weight to the floor. That’s one rep. Each rep should be done with explosive speed in one fl uid motion.



SETS: 3 REPS: 4-6 REST: 120 SEC.

Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward [1]. Take a deep breath and bend your hips and knees, lowering your body as far as you can (try to squat to where your thighs are below parallel to the fl oor) [2]. Explode back upward to the starting position. That’s one rep.



SETS: 2 REPS: 4-6 REST: 90 SEC.

Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells at the sides of your chest [1]. Press the weights straight over your chest [2] and then lower them back to the starting position. That’s one rep.



SETS: 2 REPS: 4-6 REST: 90 SEC.

Grab the bar with a slightly wider than shoulder-width grip, palms facing away from you, and hang [1]. Pull yourself up until your chin is over the bar [2]. Lower your body back down. That’s one rep.



SETS: 2 REPS: 5-7 REST: 90 SEC.

Hold a dumbbell in your right hand and lie on the floor with your right leg bent with foot fl at on the floor. Your left leg should be straight and your left arm angled 45 degrees to your side [1]. Now, raise your torso off the fl oor, keeping your right arm perpendicular to the floor [2]. Reverse the motion to return to the starting position. That’s one rep. Complete all your reps on one side and then switch sides and repeat.

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