Shortcut To Size: Phase 2, Week 6, Day 36

Attack the mirror muscles. Chisel your chest, torch your triceps, and train your calves for Day 36.

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Dial 911. No, it's not an emergency -- it's your new rep range. Load 5-to-10 more pounds on the bar; drop the reps to 9-to-11. You might not get the muscle-popping pump that last week's workouts induced, but you'll still feel a pretty extreme surge and burn.

I expect you to give this workout every ounce of sweat you can muster. Expect the same of yourself. Chisel your chest and build horseshoe triceps. Settle for nothing less than the best.

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 36: Chest/Triceps/Calves
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