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Shortcut To Size: Phase 1, Week 1, Day 5

Shortcut To Size: Phase 1, Week 1, Day 5

Today is all about the quads, hamstrings and core. Time to show your legs and abs some tough love.
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Jim Stoppani's 12-Week Shortcut To Size
Phase 1, Day 5 - Legs/Abs
Watch The Video - 13:25

Rest your swollen shoulders. You dominated delts yesterday, so give your upper-body a break and focus on your wheels. That's right: Today is leg day, and leg day means war.

You better pick a suitable soundtrack, because music will make or break your fourth set of squats and deadlifts. This workout is high volume, so make sure the volume in your ears is cranked up to match.

This is your last workout of microcycle 1, which means 12-15 reps per set. Don't forget your finishing rest-pause sets, which should leave you limping. If you're not hobbling out of the gym after this workout, you didn't do it right.

Lay waste to your legs and abs so you can build them up, bigger and stronger, with rest and nutrition. You've got two rest days after this, so make today's workout worth both of them.

Remember to watch all the workout videos this week! They're packed with unique tips and extra info.

Terms You'll Need To Know

Rest-Pause: During weeks one and two of each phase of the program, you will do a rest-pause set as the last set of each exercise. To do this, reach muscle failure on the last set, then rack the weight and rest 15 seconds. Then continue the set until you reach muscle failure again.

Warm-up Sets: Perform 1-2 warm-up sets of 12-15 reps on the first exercise for all body parts, except abs and calves. Warm-up sets lubricate the joints, send blood to the working muscle, and prepare your body for a heavier load. After your warm-up sets, dive directly into the working sets below!

Workout 4: Legs/Abs
Shoot for at least 20-30 reps, but if you can do more, continue until reaching failure. If you cannot complete 20 reps, do as many as you can trying to get as close to 20 reps as possible.
  • Crunches Crunches Crunches
    3 sets of 20-30 reps*
    Rest-pause on final set
  • Plank Plank Plank
    3 sets of 1 min reps
    Rest-pause on final set
Get Your Daily Meal Plan Here!

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About The Author

Jim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...

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FrankLeonardo

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FrankLeonardo

Ok, I did my first week and it was great but my legs are real sore. What you recommend alleviate the soreness of my legs.

Jun 3, 2013 4:55pm | report
 
Rodoness

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Rodoness

15-20 min cardio after legs workout. it's really works.)

Jan 6, 2014 2:20am | report
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