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Shortcut To Size: Phase 2, Week 6, Day 40

Shortcut To Size: Phase 2, Week 6, Day 40

Lay the foundation: Squat, press, and deadlift your way to bigger, stronger legs. Complete the package with incredible abs.
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Warm-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.

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 40: Legs/Abs
If you cannot complete 15 reps, do as many as you can trying to get as close to 15 reps as possible.
Get Your Daily Meal Plan Here

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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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gug420

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gug420

Killed it today!

May 17, 2013 9:57am | report
 
tobhja

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tobhja

Doing STS for the second time, really starting to rock some heavier weights

Sep 9, 2013 6:02pm | report
 
KunDeeZ

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KunDeeZ

Good workout today. Weights up at least 10 pounds per exercise from what it was last phase. Legs is still the longest workout duration wise at roughly 90 minutes.

Jul 28, 2014 7:30pm | report
 
virtueso

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virtueso

I need help guys.
It has been 4 weeks now since leg day, when I injured myself on the leg press at 230Kg. I hurt both my ankles and both my knees (no fractures and I could walk from the next day itself.)
Even now however, I am unable to do more than 20 free squats without my knee starting to hurt again. I have been missing leg day in this program for the past 4 weeks and I end up substituting it for HIIT.

I need to know what to do. Have been eating calcium supplements since the injury. Please help.
I am able to do all calf exercises in the program without any pain. I can even do leg extension with medium weights.
What exercises can I do which will not strain the injured area.

Thanks

Sep 6, 2014 7:32am | report
 
virtueso

Rep Power: 0

  • rep this user
virtueso

I need help guys.
It has been 4 weeks now since leg day, when I injured myself on the leg press at 230Kg. I hurt both my ankles and both my knees (no fractures and I could walk from the next day itself.)
Even now however, I am unable to do more than 20 free squats without my knee starting to hurt again. I have been missing leg day in this program for the past 4 weeks and I end up substituting it for HIIT.

I need to know what to do. Have been eating calcium supplements since the injury. Please help.
I am able to do all calf exercises in the program without any pain. I can even do leg extension with medium weights.
What exercises can I do which will not strain the injured area.

Thanks

Sep 6, 2014 7:32am | report
 
Showing 1 - 5 of 5 Comments

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