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The Andre Johnson Workout

Day 2 Exercise 3

Front Squat

Sets: 4 Reps: 5

Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers—as long as you keep your elbows raised, you will balance the bar. Squat as low as you can while keeping your lower back flat.

Day 2 Exercise 4

Romanian Deadlift (Not Shown)

Sets: 3 Reps: 6

Hold the bar at arm’s length and let it touch the front of your thighs. Keeping your lower back in its natural arch, bend your hips back and then your knees, lowering the weight until you feel you’re about to lose the arch in your lower back.

Day 2 Exercise 5

Pull-Up (Not Shown)

Sets: 4 Reps: Max

Perform four sets of as many pull-ups as you can. Change your grip each set shoulder width, wide, narrow, and palms facing toward you