Shortcut To Size: Phase 2, Week 7, Day 47

Lay the foundation: Squat, press, and deadlift your way to bigger, stronger legs. Complete the package with incredible abs.
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Squat till you drop set, and then squat some more. Got stubborn legs? Shortcut to Size will take them to a bigger place, provided you keep up the intensity. Remember to add weight based on your last recorded numbers. You can usually see some serious strength gains on squats, so don't be afraid to dig deep and lift heavy.

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 47: Legs/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

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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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viniarifa

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viniarifa

Today I started using hemorage (pre-workout). The formation of another pattern. The recovery between series was much better. Although I finished the workout with plenty of energy, I realized my legs wobbly!

May 25, 2012 11:46am | report
 
wattoman28

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wattoman28

Really starting to notice a change in my strength now. It feels great to be progressing the way I am in this short period of time. Lifting heavier then I ever have before.

I couldn't have seen this program at a better time, confidence was dropping and workouts felt pointless. Thanks Jim, this has helped immensely.

Feb 7, 2013 9:37am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 190.52 lbs
  • bf: 15.0%
CavemanCliff

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CavemanCliff

Doing this workout today, cant wait...

Feb 13, 2013 10:00am | report
 
corepuncher

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corepuncher

Aboveit says
"Weighted Bent-Knee Hip Raise* (on a bench)", but when you print out the PDF, it says "Weighted hip thrust" which isn't that the one on the smith machine? Look at next Chest day. so what is diff?

Feb 19, 2013 1:42pm | report
 
Smj1972

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Smj1972

So keen to do this work out today, addicted :)

Jul 31, 2013 8:59pm | report
 
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