Shortcut To Size: Phase 1, Week 2, Day 12

Lay the foundation: Squat, press, and deadlift your way to bigger, stronger legs. Complete the package with incredible abs.

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Microcycle 2 means 9-11 reps per set. Take your time, and a few sets, to find the right weight for this prescribed rep range. Track your lifts to ensure constant growth. Next time you do this workout, you'll be pushing heavier iron; keeping a log of how much you lift each session is absolutely crucial.

Remember to use rest-pause on your final sets per exercise. Doing so will maximize the training effects from your workouts. Don't forget the tips from last week's workout videos, either: The exercise techniques I showed you still apply. Finally, don't forget your music! Squat till the beat drops.

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!

Day 12: Legs/Abs
If you cannot complete 15 reps, do as many as you can trying to get as close to 15 reps as possible.
  • Weighted Crunches Weighted Crunches Weighted Crunches
    3 sets of 15-19 reps
    Rest-pause on final set
  • Side Bridge Side Bridge Side Plank
    3 sets of 1 min reps
    Rest-pause on final set
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