RSP Chiseled Phase 2: Day 20

Core, abs, and legs are on the docket today. Get amped up and ready to crush it.

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On this trainer, you definitely won't be skipping leg day. Chest, bis, and tris might be your show muscles, but strong, stately legs are definitely an essential part of the "go" component of a body that has show and go. Without substantial training, your wheels will go flat—and nobody wants to see that.

Because front squats are front loaded as their name suggests, you'll be in a more upright position as you squat. Staying in an upright position will place more emphasis on your quads. The back squat hits your quads too, but because it's a more hip-dominant movement, you'll also hit your glutes and hamstrings. Both of these lifts will help you build that strong, well-rounded physique.

A.M. Workout Steady-State Cardio and Abs

Steady-State Cardio and Abs
Steady-State Cardio
1
Jogging-Treadmill Jogging-Treadmill

Abs
2

Machine crunch

4 sets of 15 reps
Machine crunch Machine crunch

3

Dumbbell weighted knee raise

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

4

Ab-wheel roll-out

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


P.M. Workout Legs

Legs
Warm-up
1

Hip abduction

1 set of 20 reps
Hip abduction Hip abduction

2

Front squat

5 sets of 5 reps, 1-2 min. rest between sets
Front Barbell Squat Front Barbell Squat

3

Back squat

5 sets of 5 reps, 1-2 min rest between sets
Barbell Squat Barbell Squat

4

Dumbbell lunge

3 sets of 8 reps per leg, 45 sec. rest between sets
Dumbbell Lunges Dumbbell Lunges

5

Single-leg leg press

4 sets of 8 reps per leg, 45 sec. rest between sets
Single-leg leg press Single-leg leg press

6

Box jump

4 sets of 30 sec.
Box Jump (Multiple Response) Box Jump (Multiple Response)


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