Strong at Home: Day 2
Quads, shoulders, and triceps. Front-loaded squats, presses, and overhead extensions at five sets of ten. Day 2 of Strong at Home.
Muscle Groups
Equipment
Overview
Jump to workout ↓- 1Front-Loaded Squat5 × 7-10 reps
Hold the weight at your chest, goblet style, or one dumbbell on each shoulder in a front-rack. Front loading lets you load the squat heavy and keeps you upright. Sit between your hips, drive through the floor. Rest at least 60 seconds between sets, just enough to keep hitting 7-10 reps.
- 2Arnold Press5 × 7-10 reps
Start with palms facing you at shoulder height. Rotate the dumbbells out as you press up, finishing with palms forward at lockout. Reverse the rotation on the way down. Keep your core tight and don't let your lower back overarch.
- 3Single-Arm Overhead Tricep Extension5 × 7-10 reps each side
One dumbbell, elbow pointing at the ceiling and pinned in place. Lower behind your head, then extend to a full lockout. Keep the upper arm still.
Workout
Front-Loaded Squat
7-10 reps (set 1 of 5)
Hold the weight at your chest, goblet style, or one dumbbell on each shoulder in a front-rack. Front loading lets you load the squat heavy and keeps you upright. Sit between your hips, drive through the floor. Rest at least 60 seconds between sets, just enough to keep hitting 7-10 reps.
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Strong at Home: Day 2
Day 2 of Strong at Home. Quads lead, then shoulders, then triceps. Three lifts, five sets of ten, dumbbells only.
The front-loaded squat is your main lift. Holding the weight in front keeps your torso upright and lets you load the quads hard without a barbell on your back. It comes first because it takes the most out of you.
How to approach this
Squat first. Goblet or front-rack, whichever lets you go heaviest with a clean depth. Sit down between your hips, keep your chest up, and drive through the whole foot.
Arnold press with control. No leg drive, no bouncing. Start with palms facing you, rotate out as you press, and lock out overhead. The rotation hits all three heads of the shoulder. If you have to heave it up, the weight is too heavy for a strength day.
Overhead extensions, one arm at a time. Working each arm on its own evens out strength side to side and lets you keep the elbow locked in place. Full lockout at the top, controlled stretch at the bottom.
Rest times
Minimum 60 seconds between every set. Rest longer if you need to. The target is to rest just enough to keep landing 7 to 10 clean reps on each set. If you drop below seven, take more rest or lighten the load.
Custom Countdown TimerFor multi-person workouts
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