2d • DAILY WORKOUT
🔥 Today’s Strength-Building Gold Protocol 🔥
We are selecting five compound exercises — one movement for each major pattern:
- Upper Body Push: Dumbbell Bench Press
- Upper Body Pull: Dumbbell Bench Row
- Upper Body Overhead Press: DB Shoulder Press
- Lower Body Pull: Dumbbell Deadlift
- Lower Body Push: Dumbbell Squat
You’ll complete 6 sets of each exercise before moving on to the next.
This entire workout uses only dumbbells but produces maximum strength, stability, and nervous-system recruitment.
📚 Set Structure (6 sets per exercise)
Sets 1 & 2 — 5-Second Eccentric Reps
- 5 seconds on the way down
- Explode up
- Should hit failure at 6–8 repsThis builds control, tendon strength, and raw power.
Sets 3 & 4 — 5-Second Pause Reps
- Drop down quickly
- Pause for 5 seconds at the bottom
- Explode up
- Should hit failure at 6–8 reps
This teaches stability, tension, and perfect positioning.
Sets 5 & 6 — Tempo Speed Reps
- Quick, clean reps
- Full range of motion
- Go to failureThis lights up the nervous system and finishes the muscle completely.
⏳ When you finish all 6 sets, THEN move to the next exercise.
Slow down, take your time.
This is true strength-building work — simple, brutal, effective, and designed to make you strong as hell without much equipment.
📣 Questions, comments, wins… drop them below!
Let’s keep building. Pitbull energy only. 🐺🔥
3:11
0:43
0:34
0:13
8
3 comments
🔥 Today’s Strength-Building Gold Protocol 🔥
skool.com/21dayshred
Troy City Fitness is an online fitness program that offers free workout programs, nutrition coaching, and accountability.
Leaderboard (30-day)
1
+113
2
+67
3
+55
4
+53
5
+47
Powered by