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
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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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Love to hate leg day!

Jul 18, 2013 2:39am | report

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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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Now I know the real meaning of "killer legs" lol

Sep 10, 2014 12:43pm | report
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