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Shortcut To Size: Phase 1, Week 3, Day 19

Shortcut To Size: Phase 1, Week 3, Day 19

Lay the foundation: Squat, press, and deadlift your way to bigger, stronger legs. Complete the package with incredible abs.
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You're at the end of microcycle 3, which means finishing strong with 6-8 reps per set. Take your time and use caution to find your correct weight for this rep range, especially on technical exercises like the deadlift. You should be able to add 5-10 pounds to your microcycle 2 numbers, though you might be able to push more with the squat. Don't let your form suffer!

Remember your drop sets. Give these finishing sets everything you've got and force your body to grow. Don't forget the tips from my workout videos -- the exercise techniques I showed you still apply. Finally, don't forget your essential squat soundtrack.

Terms You'll Need To Know

Drop Set: During weeks three and four of all phases, you will do a drop set as the last set of each exercise. To do this, take the last set to muscle failure, then immediately reduce the weight by 25-30%, and continue the set until 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 19: Legs/Abs
Perform the hip thrust while holding a medicine ball or dumbbell between your feet, or while wearing ankle weights.
  • Cable Crunch Cable Crunch Cable Crunch
    3 sets of 10-14 reps
    Drop set on final set
  • Standing Cable Wood Chop Standing Cable Wood Chop Standing Cable Wood Chopper
    3 sets of 10-14 reps
    Drop set 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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BWJENKINS33

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BWJENKINS33

On phase 1/ week 3,starting to see results.

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Apr 27, 2012 7:16am | report
 
valven

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valven

Same here man. Congrats to you.

Apr 27, 2012 11:52am | report
Jgbrooks757

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Jgbrooks757

Same - This is a great work out!

Aug 19, 2013 12:39pm | report
perlaa

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perlaa

3 weeks in,, 9 to go :D Looking forward for the summer

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May 3, 2012 4:06pm | report
 
dtsoy

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dtsoy

Sick program!

May 6, 2012 9:31am | report
 
modu3

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modu3

on phase 1 week 3, i feel the results .... amazing more power more weights

May 15, 2012 3:56am | report
 
ammoguy1960

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ammoguy1960

Day 19 tomorrow....feeling the strength beginning to increase. Doing the HIIT program also. Feeling good about program.

May 17, 2012 7:17pm | report
 
SwimNGym87

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SwimNGym87

I ve started this workout, so far I am doing pretty good I think , beating my numbers and being able to lift more. I did today this one, but I had difficulties doing the wood chopper, is there a similar excercise I could do instead of this one?

Jun 1, 2012 9:37am | report
 
Jespersen

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Jespersen

I cant do deadlifts at my gym. Is there any alternative i could do?

Jun 20, 2012 9:07am | report
 
ptangalos

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ptangalos

find a new gym

Jun 27, 2012 7:57am | report
chasterson

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chasterson

Lol, true that. You can't just take a bench bar and place it on the ground in front of the bench?

Jul 8, 2012 9:30pm | report
rippedandfit929

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rippedandfit929

Can anyone explain how to do drop sets for ab and calve exercises?

Jun 24, 2012 11:12am | report
 
YangYuFeng

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YangYuFeng

for abs, start off doing whatever it is in terms of weights, then reduce the weight and continue till failure again. Fore example, if you were doing rope crunches with 60kg, after getting to failure, reduce the weight to 45kg and go to failure again. Same principle applies with calve exercises, hope that helps

Jun 25, 2012 5:09pm | report
JorgeSolis

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JorgeSolis

how do you do the weighted hip thrust?

Jul 1, 2012 3:25pm | report
 
lusitha

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lusitha

Yeah can anyone help with this please? because I'm also suffering with this. I checked on youtube but I couldn't find any video related to weighted hip thrust.

Jul 26, 2012 8:51am | report
jinkaid

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jinkaid

Perform the hip thrust while holding a medicine ball or dumbbell between your feet, or while wearing ankle weights.

Aug 16, 2012 9:39pm | report
tlmillie

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tlmillie

I used a piece of rope round my left foot..thru a weight and round my right foot ..works for me ..cheers mil

Sep 29, 2012 8:30am | report
Dregary65

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Dregary65

You could also use ankle straps on the cable machine.

Nov 23, 2012 9:45am | report
ricksterz

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ricksterz

go on shortcut to shred program. Just click on workouts i believe chest day has hip thrust on smith machine.. click on exercise and you'll see video...

Jul 8, 2013 1:33pm | report
dsrtdude80

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dsrtdude80

ricksterz is correct. use the smith machine its the easiest and safest way, in my opinion of course!!

Jul 23, 2013 2:31pm | report
Jargonauts

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Jargonauts

Definitely am seeing results - especially in the chest and biceps where as a tall guy - I have been weaker before. I pulled my hamstring a month ago and have been approaching the legs part very gently.

Be careful on the elevated leg raise with weight, I dropped a few of the heavier medicine balls because they were small - the big one at my gym - 10lbs - I stuck between my knees and it worked well though will experiment with dumbbells today.

Aug 19, 2012 9:48am | report
 
lulaluiz

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lulaluiz

On phase 1/ week 3,starting to see results.

Jan 25, 2013 11:25am | report
 
andrewk1991

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andrewk1991

Loving this program. I feel a ton of "fullness" in my biceps and more power in the legs. I saw a few comments about the ab workouts, if you are not sore after these 1. you're either freakishly in shape (which most people will probably THINK is the problem. Or 2. You're not doing the exercise properly. Make sure you breathe properly and that you're pushing that belly button to the spine when contracting. you will see results.

Feb 15, 2013 7:32am | report
 
Domilamomie

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Domilamomie

I have a been sick twice in the last 3 weeks, I never get sick. I must have ****** someone or something! I love the program. I should be on week 4 but being sick as taken me off for a few days so. Back at it Grrrr.

Mar 11, 2013 9:38am | report
 
fencina

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fencina

heres a little background. I am 23, weigh 80 kgs, pretty average physique. started this program 3 weeks ago, and today was leg day. yesterday I had shoulder day but I injured my shoulder on tuesday doing high cable biceps curl by doing a wrong motion. What I am getting to is this. Today when I was warming up to do squats (today I was going to try 65lbs per side, did 55lbs last week) I was warming up with 25 lbs per side.. no big deal. but as soon as I went all the way to a 90 degree angle, I felt a sharp pain on both quads... Is this because I am not taking multi vitamins? I drink around 3 to 4 liters a day of water... Any ideas why this happened? And if it is a lack of multivitamins, are there any that you suggest? keep in mind I am from Bolivia and things are rather expensive since they are all imported. Thanks I know its a long post

Mar 15, 2013 4:10pm | report
 
Showing 1 - 25 of 29 Comments

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