Welcome to the second day of the gym strength training program! This will be your second workout of each week.

Try to select a weight for each exercise that is heavy enough to challenge you, but that you can still complete with proper form and have a few reps left in reserve.

Perform all reps and sets of each exercise before moving onto the next. Rest 1-2 mins between exercises.


The Program

Barbell Sumo Deadlift

5–8 reps · Repeat 3 times
Works hamstrings, glutes, lower and upper back

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  • Stand with your feet wider than shoulder-width apart, and your toes pointing out at a 45° angle, rather than straight ahead.
  • Bend at the hips to lower and grab the bar with your desired grip.
  • Make sure your back is totally flat in this bottom position, then drive through your heels and extend your knees and hips to lift the bar to mid-thigh height.
  • Pull your shoulders back at the top of the move, then carefully lower the bar back to the ground, still being mindful not to round your back.

Dumbbell Bulgarian Split Squat

8–12 reps/side · Repeat 3 times
Works quads, glutes and hamstrings

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  • Stand roughly two feet in front of a sturdy bench or chair, your feet hip-distance apart, holding a set of dumbbells, then pick up one foot and place it on the bench behind you. You can do this in one of two ways; place the top of your foot on the bench, so that your ankle joint is roughly aligned with the edge of the bench, or flex your ankle and find your balance with the ball of your foot and your toes, more like you would during a traditional lunge exercise. Either is fine.
  • Engage your core with your chest high and eyes looking straight ahead, and bend your leading knee, allowing your back knee and ankle to naturally bend as you move through the downward phase of the exercise without taking on the load with your back leg.
  • Hinge slightly forward at the hips, making sure your back knee remains aligned with your back toes (that it doesn't cave inward or bow outward).
  • Press back to standing by pushing through your left foot and using your left quad and glute to power the upward phase of the exercise. Exhale as you press to standing, and repeat for the same number of reps on each side.

Barbell Shoulder Press

8-12 reps · Repeat 3 times
Works deltoids (shoulders) and triceps

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  • Stand with feet shoulder-width apart with knees slightly soft.
  • Hold a barbell with hands and shoulder width or just wider, the position it in front of your upper chest, around shoulder height.
  • Slowly press the barbell above your head without fully straightening your arms, and pause for a second at the top.
  • Slowly return to the start position for one rep.

Dumbbell Lateral Raise

10-15 reps · Repeat 3 times
Works deltoids and trapezius (upper back)

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  • Stand up straight, holding a pair of dumbbells with your palms facing your body.
  • Slowly raise the dumbbells up to around shoulder height, but do not let your wrists go above your elbows while raising the weight.
  • Pause at the top of the movement, and then slowly lower the weight back to the starting position.
  • Do not let the dumbbells touch your body throughout.

Dumbbell Biceps Curl

10-15 reps · Repeat 3 times
Works biceps brachii, brachialis and brachioradialis

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  • Place a rope attachment on a low pulley and stand facing the machine, around 12 inches away from it, grasping the rope with a palms-in grip.
  • Pull your elbows in to your side and keep them in position during the entire exercise.
  • Use your biceps to pull your arms up until your biceps touch your forearms.
  • Stop for a second at the top and hold for a second while squeezing your biceps, then slowly bring your weight back to the original position.

Cable Crunch

20-30 reps · Repeat 3 times
Works transverse and rectus abdominis (front abs)

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  • With a pulley set to the highest position, face the cable machine and grab the rope attachment with an overhand grip, then take a few steps backward to move the weight off the weight stack and kneel on an exercise mat or foam pad.
  • Pull the rope handles toward your face so that your hands are at the top of your head, then hinge from your hips to position your hips slightly backward, so your shoulders are slightly ahead of your hips.
  • Keeping your chin tucked and hips and arms still, squeeze your abs and bring your shoulders toward your pelvis, continuing to lower while squeezing your abs until your elbows are close to your legs.
  • Pause at the bottom of the movement while squeezing your abs then, while maintaining tension in your abs, slowly return to the starting position.