RSP Chiseled Phase 1: Day 10

Who's excited for leg day? I know I am! Let's go squat.

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Don't make the mistake of treating your HIIT workout like it doesn't matter. High-intensity interval training has been found to be the best way to burn fat. The trick is doing it properly. Each 20-second work period should have you moving at the highest intensity you can muster. It's only 20 seconds, but it should feel like an eternity. You need to be breathing hard.

During the 40-second rest period, do your best to get your heart rate under control and your breath back. It won't feel like a long-enough rest, but try not to rest for longer than I've prescribed. Work hard for these 20 minutes and you'll reap the fat-burning benefits!

A.M. Workout Legs

Legs
Warm-up
1

Leg extension

3 sets of 20 reps
Leg Extensions Leg Extensions

2

Leg extension

3 sets of 12 reps, 45 sec. rest between sets
Leg Extensions Leg Extensions

3

Leg curl

3 sets of 12 reps, 45 sec. rest between sets
Seated Leg Curl Seated Leg Curl

4

Back squat

4 sets of 10, 8, 6, 5 reps, 60 sec. rest between sets
Barbell Squat Barbell Squat

5

Box squat

3 sets of 10 reps, 60 sec. rest between sets
Box Squat Box Squat

6

Front squat

3 sets of 12 reps, 45 sec. rest between sets
Front Barbell Squat Front Barbell Squat

7

Stiff-legged barbell deadlift

3 sets of 10 reps, 45 sec. rest between sets
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift


P.M. Workout HIIT Cardio and Abs

HIIT Cardio and Abs
HIIT Cardio
1
Running, Treadmill Running, Treadmill
2
Walking, Treadmill Walking, Treadmill
During each "work" interval, your effort level should be at a 100. Go balls-to-the-wall for 40 seconds at a time and rest for 40 seconds, for a total of 20 minutes.

Abs
3

Machine crunch

4 sets of 15 reps
Machine crunch Machine crunch

4

Dumbbell weighted knee raise

4 sets of 10 reps
Dumbbell weighted knee raise Dumbbell weighted knee raise

5

Ab-wheel roll-out

4 sets of 10 reps
Ab-wheel roll-out Ab-wheel roll-out


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