Day Two

Conjoined Sets

Workout Length


Skill Level


For this program, you will alternate between the first and second exercise, third and fourth exercise, fifth and sixth exercise, while switching from each after each set. That will mean you will perform three sets of the first two exercises before moving onto the three sets of the third and fourth exercises. This continuous activity will give you greater volume in less time, burning more calories and working more muscles in the process.

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Kris Black

Meet Kris, our founder and lead trainer at Signature Methods. Specializing in behavioral change, muscle building, and sports performance, Kris develops personalized workout programs for diverse fitness goals. His approach integrates behavioral science and holistic wellness principles to empower your health journey. Whether you aim to build muscle, enhance athletic performance, or adopt lasting lifestyle changes, Kris offers expert guidance to achieve your fitness aspirations. Experience transformative fitness with us at Signature Methods.

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  • 1
    Bent-Over Row

    Keep the core tight while keeping the back as flat as possible.

    + Full Workout Description
    • 15
    • 12
    • 10

    Bend knees slightly and bend over bar with back straight. Grasp bar with wide overhand grip.

    Pull bar to upper waist. Return until arms are extended and shoulders are stretched downward. Repeat.

  • 2
    Eccentric Push-up
    + Full Workout Description
    • 10
    • 10
    • 10

    1. Begin either in a plank position with your hands underneath your shoulders extended, or on your knees with the same hand placement.
    2. Position your shoulder blades so that they are back and clenched together.
    3. Slowly lower yourself toward the floor until the elbows make a 90 degree angle.
    4. Press back to starting position under a three second count.
    5. Repeat

  • 3
    • 10
    • 10
    • 10

    1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent.
    2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
    3. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
    4. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
    5. Repeat for the recommended amount of repetitions.

  • 4
    Alternating Dumbbell Curls
    + Full Workout Description
    • 15
    • 15
    • 15

    1. Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close to the torso and the palms of your hand should be facing your thighs.
    2. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
    3. Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the starting position (facing your thighs) as you come down.
    4. Repeat the movement with the left hand. This equals one repetition.
    5. Continue alternating in this manner for the recommended amount of repetitions.

  • 5
    Narrow Position Push-up
    + Full Workout Description
    • 10
    • 10
    • 10

    1. Get in the push-up position on your toes with your hands directly under your shoulders. Your body should be as straight as possible, maintaining the neutral alignment of your head. This is your start position.
    2. Allow your elbows to break as you lower your body toward the floor but don’t allow it to touch. Keep your body as straight as possible. Your elbows should be pointing rearward, bent about 90 degrees, at the bottom position.
    3. Press back up through your hands to full arm extension.
    4. Repeat for the required number of reps.

  • 6
    Lateral Dumbbell Raise
    + Full Workout Description
    • 12
    • 12
    • 12

    1. Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.
    2. While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
    3. Lower the dumbbells back down slowly to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

  • 7
    Alternating Lunges
    + Full Workout Description
    • 15
    • 15
    • 15

    1. Stand erect with your feet hip-width apart, chest out, and shoulders back, maintaining the natural curvature of your spine. Your knees should be unlocked and your hand on your hips. This is your starting position.
    2. Take a moderate-length step forward with one foot, descending to a point in which your rear knee approaches the floor without touching, maintaining your body's upright posture. Your front knee should bend about 90 degrees, but for knee health it should not be forward of the vertical plane that extends straight up from your toes. If so, take a slightly longer step.
    3. From the bottom position, push back up from your forward foot, bringing it back beside the other.
    4. Repeat on the opposite side for the required number of repetitions.

  • 8
    • 15
    • 15
    • 15

    1. Begin on the floor laying on your back with your feet on top of a raised platform of about 6-12 inches.
    2. Position the ball so that when your legs are extended your ankles are on top of the platform.
    3. This will be your starting position.
    Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
    4. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
    5. After a brief pause, return to the starting position.

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