Countdown sets is a muscle-building strategy where you force your muscles to grow by pausing an exercise at a point in its range of motion. Head over here for the complete workout, and here for video of Day I. Then watch our training director Sean Hyson demonstrate proper form of the moves from Day II.

Day 2 of the Countdown Sets Workout:

Perform each workout (Days I, II, and III) once per week, resting a day between each session. Perform exercises marked with a letter (“A,” “B,” and sometimes “C,” or even “D”) in sequence, resting as needed in between. So you’ll do a set of A, rest, then B, rest again, and repeat until all the prescribed sets are done. Perform the remaining exercises as straight sets.

1A. Bench Press
Sets: 4   Reps: 5

1B. Bulgarian Split Squat
Sets: 3  Reps: Count down from 5

2A. Chinup
Sets: 3  Reps: As many as possible

2B. Lateral Raise
Sets: 3  Reps: Countdown from 6

2C. Side Plank
Sets: 3  Reps: Hold for 30 sec. (each side)

3A. Alternating Dumbbell Curl
Sets: 3  Reps: 10 (each side)

3B. Lying Triceps Extension
Sets: 3  Reps: 10