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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.

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.

Day 19: Legs/Abs

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

Get Your Daily Meal Plan Here!

Jim Stoppani


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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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KillianBrady

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KillianBrady

Love to hate leg day!

Jul 18, 2013 2:39am | report
 
Shimoarika

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Shimoarika

Done! So far this one was the toughest for me. My heart rate raised quit a bit! :)

Feb 2, 2014 4:04am | report
 
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