Arnold Schwarzenegger's Blueprint To Cut: Day 44

Your legs include some of the biggest muscles in your body. You'll have to work them hard if you want that total-body sculpt.

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Not everyone loves leg day. For one thing, it's just plain hard! Leg exercises also lack the ego-boosting, claim-staking, bare-chested flexing power that biceps exercises have. Take it from Arnold, though—skipping your legs will make you look like a fool. Just do a Google image search for "skipping leg day" and you'll see what he means.

"Chicken legs" are one of Arnolds's biggest pet peeves. "They are some of the biggest muscles in the body," he says. "When you work half of the body over and over but completely neglect the other half, you're leaving results on the table."

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 10 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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