RSP Chiseled Phase 4: Day 43

Welcome to the shred phase of the RSP Chiseled Trainer! Get ready to crank up your cardio!

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This week is all about burning fat! The shred phase is only seven days long, so if you're a cardio hater, just close your eyes and grind it out. No tears. It will be over soon.

Today, you begin this awesome leg-day workout with some pre-exhaust techniques on the leg-extension and leg-curl machines before you work your way into three squat variations. These exercises activate your hamstrings and quads, so when you get to those all-important squats, your legs will already feel fatigued. Be prepared for some pain!

Go heavy enough that you can feel every rep, but not so heavy that you can't complete all the reps. During this phase, you should consider quality andquantity.

Legs
Warm-up
1

Leg extension

3 sets of 20 reps
Leg extension Leg extension

2

Leg extension

3 sets of 12 reps, 30 sec. rest between sets
Leg extension Leg extension

3

Leg curl

4 sets of 12 reps, 30 sec. rest between sets
Leg curl Leg curl

4

Back squat

4 sets of 10, 8, 6, 5 reps (add weight each set), 45-60 sec. rest between sets
Back squat Back squat

5

Speed box squat

4 sets of 8-10 reps, 45 sec. rest between sets
Speed box squat Speed box squat

6

Front squat

4 sets of 8-10 reps, 45 sec. rest between sets
Front squat Front squat

7

Single-leg leg press

4 sets of 10 reps per leg, 45 sec. rest between sets
Single-leg leg press Single-leg leg press

Superset
8

Dumbbell SLDL

3 sets of 10 reps
Dumbbell SLDL Dumbbell SLDL

Dumbbell lunge

3 sets of 10 reps, 45-60 sec. rest between supersets
Dumbbell lunge Dumbbell lunge

9

Leg extension

3 sets of 5, 10, 15 reps (each set is a double dropset, 60 sec. rest between sets)
Leg extension Leg extension


Phase 4 Nutrition

Because this is your "shred phase," expect to run on even fewer calories. You're only doing it for a week though, so put your head down and plow through.

For a complete nutrition breakdown, go to the Nutrition Overview page and watch the Phase 4 video. You'll find all the information you need to eat the right amount of calories in the correct macronutrient ratio for your body and goals.


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