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Shortcut To Size: Phase 2, Week 5, Day 33
SHAREYour legs are neither strong enough nor big enough. Your prescription? Squats. Lots of squats. Between barbell and front squats, you'll hit 7 total sets of squat work in this session. If you can walk properly after the workout, you did it wrong. Get sore today; get stronger tomorrow.
Day 33: Legs/Abs
Barbell Squat
4 sets of 12-15 reps
Rest-pause on final set
Front Barbell Squat
3 sets of 12-15 reps
Rest-pause on final set
Leg Extensions
3 sets of 12-15 reps
Rest-pause on final set
Romanian Deadlift
4 sets of 12-15 reps
Rest-pause on final set
Seated Leg Curl
3 sets of 12-15 reps
Rest-pause on final set
Bent-Knee Hip Raise (on a bench)
3 sets of 20-30 reps*
Rest-pause on final set
Crunches
3 sets of 20-30 reps*
Rest-pause on final set
Plank
3 sets of 1 min reps
Rest-pause on final set
* 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.
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- Body Stats
- ht: 5'10"
- wt: 201.74 lbs
- bf: 23.0%
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