Arnold Schwarzenegger's Blueprint To Cut: Day 51

Get your legs ready for a 360-degree inspection! You'll hit them from all directions today.

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Your quads are probably feeling stronger than ever, and rightly so; you work them all day, every day, without even realizing it. But not every leg exercise is meant to target the quads. The hamstrings, calves, and glutes are just as important to a well-rounded physique and functional strength. Make sure you understand which muscle you should be targeting with each movement, then concentrate on making that muscle do the work.

It's OK if you want to take a moment to stand in front of the mirror today, admiring your tree trunks. Just remember that the people standing behind you are looking at your hamstrings, calves, and glutes, so don't neglect them!

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


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


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


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


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

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


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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