Arnold Schwarzenegger's Blueprint To Cut: Day 30

Your core is very important in the quest to cut. Perform every rep!

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Yesterday, you probably noticed that wicked giant set of abdominal work at the end of the workout. You did it all, right? Every rep? Be honest.

Although your core is going to get a lot of work during your back and front squats, the ab circuit at the end of the workout should help activate all the muscles in your torso. We know how hard it is to find extra energy at the end of leg day, but if you want to get cut, you need to put in the work.

legs and abs
1
Weighted Sit-Ups - With Bands Weighted Sit-Ups - With Bands

Superset
2

Leg Extensions

5 sets of 12 reps (1/4-rep method on last set)
Leg Extensions Leg Extensions

Barbell Squat

5 sets of 20 reps
Barbell Squat Barbell Squat

Superset
3

Front Barbell Squat

4 sets of 12 reps
Front Barbell Squat Front Barbell Squat

Seated Leg Curl

4 sets of 12 reps
Seated Leg Curl Seated Leg Curl

Superset
4

Leg Press

3 sets of 15 reps
Leg Press Leg Press

Seated Leg Curl

3 sets of (1-10 method)
Seated Leg Curl Seated Leg Curl

triset
5

Donkey Calf Raises

3 sets of 15 reps
Donkey Calf Raises Donkey Calf Raises

Standing Calf Raises

3 sets of 15 reps
Standing Calf Raises Standing Calf Raises

Seated Calf Raise

3 sets of 15 reps
Seated Calf Raise Seated Calf Raise

Giant set
6

Hanging Leg Raise

1 set of 20 reps
Hanging Leg Raise Hanging Leg Raise
Knee/Hip Raise On Parallel Bars Knee/Hip Raise On Parallel Bars

Crunches

1 set of 50 reps
Crunches Crunches

Seated Leg Tucks

1 set of 30 reps
Seated Leg Tucks Seated Leg Tucks
Seated Barbell Twist Seated Barbell Twist
Note: Take a drink of water (30-45 seconds) between sets


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