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Shortcut To Size: Phase 2, Week 6, Day 40
SHAREWarm-up your knees. Stretch your quads. Get ready to squat deep. You've got all weekend to recover, so give your legs and abs nothing less than your best. Leg workouts are brutal, so load up on new music if your playlist has gone stale. Drop with the beat, then rocket out of the pocket.
Day 40: Legs/Abs
Barbell Squat
4 sets of 9-11 reps
Rest-pause on final set
Front Barbell Squat
3 sets of 9-11 reps
Rest-pause on final set
Leg Extensions
3 sets of 9-11 reps
Rest-pause on final set
Romanian Deadlift
4 sets of 9-11 reps
Rest-pause on final set
Seated Leg Curl
3 sets of 9-11 reps
Rest-pause on final set
Hanging Leg Raise
3 sets of 15-19* reps
Rest-pause on final set
Weighted Crunches
3 sets of 15-19 reps
Rest-pause on final set
Side Bridge
3 sets of 75-second reps
* If you cannot complete 15 reps, do as many as you can trying to get as close to 15 reps as possible.
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8 Comments
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- Body Stats
- ht: 5'7"
- wt: 157.52 lbs
- bf: 13.6%
wesbyrge
This has been one of the best programs I have tried. week six ending tomorrow cant wait for the next week to start!!
- Body Stats
- ht: 6'3"
- wt: 275.4 lbs
- bf: 14.5%
- Body Stats
- ht: 6'1"
- wt: 179 lbs
- bf: 16.0%
- Body Stats
- ht: 6'2"
- wt: 199.9 lbs
- bf: 17.0%
TrueSkoolMusic
well, 1/2 way thru and everything is going great. This is the longest program i have stuck too.I have increased all excersise by 40 lbs. Only missed (2) workouts, which is good as i also work 8hrs a day. I feel great but have not seen much change in body and i am worn out at night.
So These next 6 weeks i am going to increase my calorie intake a couple hundered and see if that makes any difference. Plan to keep supplimenting the same.
- Body Stats
- ht: 5'11"
- wt: 175 lbs
- bf: 18.0%
Jargonauts
Today was one of the hardest workouts thus far - I pounded the legs and was tired by the time I got to abs. I sucked it up, especially on the side bridges (where the printed version said do it 4 times on each side) and made it through.
Thank you Jim - I've seen a lot of progress and this is working!
- Body Stats
- ht: 6'4"
- wt: 243.2 lbs
- bf: 24.0%
- Body Stats
- ht: 5'7"
- wt: 139 lbs
metromunkee
That's the worst...the front barbell squat gave me big bruises, and it's really difficult to hold it in place! Does anyone have any suggestions as to making this more comfortable with less bruising? The pads they have for the barbells at my gym are big and don't allow for the kind of grip the front barbell squat requires. Is there an alternative exercise???
- Body Stats
- ht: 6'2"
- wt: 172 lbs
- bf: 14.0%
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