Information Motivation Supplementation
Shortcut To Size: Phase 2, Week 7, Day 44

Shortcut To Size: Phase 2, Week 7, Day 44

Build your pulling power! Train your back for mile-wide lats, build bigger biceps with taller peaks, and target your core for total-body strength.
Back | Main | Next

Back to the business of building a bigger back, this time with 6-to-8 reps of heavy weight. Hone your mind-muscle connection and focus on contracting your target muscles, which a lot of people have trouble doing when it comes to back exercises. Let your favorite music fuel you and get growing.

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 44: Back/Biceps/Abs
Perform the hip thrust while holding a medicine ball or dumbbell between your feet, or while wearing ankle weights.
Get Your Daily Meal Plan Here

Back | Main | Next

Recommended For You

The Simple Way To Skyrocket Your Bench Press

The bench press easily tops the list as one of the most incorrectly executed movements in the weight room. Learn how to master the technique and press your way to gains.

Is Fasted Cardio The Best For Burning Fat?

Looking to lose the pounds? Find out if knocking out your cardio on an empty stomach is the best way to go.

10 Rules To Live, Lift, And Eat By

Without a firm foundation in solid, proven ideas, your program and meal plan are just numbers. Before you lift one more weight, heed these truths.

Related Articles

About The Author

Jim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10

Out of 10
37 Ratings



Showing 1 - 5 of 5 Comments

(5 characters minimum)

      • notify me when users reply to my comment

Rep Power: 0

  • rep this user

Intense and extensive training. Abdominal was killer. My only complaint is that these workouts are really quite extensive. When I concentrated giving 1 hour and 10 minutes.

May 22, 2012 8:08am | report

Rep Power: 0

  • rep this user

What exactly are cable oblique crunches??

May 31, 2012 12:41am | report

Rep Power: 0

  • rep this user

Same as the oblique crunches but hold a handle to a cable machine in the hand that is behind your head and set a weight that you can manage to complete the set No. of crunches (in this case 10-14reps).

Jul 16, 2012 6:19pm | report

Rep Power: 0

  • rep this user

It's working very well. See my profile!

Jun 4, 2012 7:43pm | report

Rep Power: 0

  • rep this user

That's great, but your numbers are going the wrong way. body fat up, lean mass down??

Aug 12, 2014 1:00pm | report
Showing 1 - 5 of 5 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
RSS Feeds Newsletter

Receive exciting features,
news & special offers from