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Shortcut To Size: Phase 2, Week 8, Day 51

Shortcut To Size: Phase 2, Week 8, Day 51

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.
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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 51: Back/Biceps/Abs
Take a strength band and wrap it around a secure base, such as a power rack or machine. The band should be about shoulder height. Stand away to where there is tension on the band. Take a shoulder-width stance with the bands facing to one side across the body. The resistance should be facing directly to the side of the body. Once in place, turn about the waist in a violent but controlled fashion and contract the abs during the turn. Use your elbow as the focal point to complete the turn.
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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moon101

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moon101

If I did abs everyday would that be considered to much, and take away from my gains?

Jun 25, 2012 1:04pm | report
 
hawker8

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hawker8

I do abs everyday, in the morning, just to keep toned; then abs in the gym twice a week (I am focusing on leaning up at the moment)

Aug 5, 2012 3:04am | report
 
Greysyn

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Greysyn

Does anybody have a link to a video demonstration of the bent knee hip raise on the smith machine? I can't seem to find one anywhere.

Aug 9, 2012 3:13pm | report
 
bigwill1978

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bigwill1978

Just watch all Jim's videos. He demonstrates them in there as well as the ones he does on the Smith Machine.

Sep 3, 2012 9:49pm | report
bigwill1978

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bigwill1978

Here's the link for the smith machine version.

http://videos.bodybuilding.com/watch/97841

The other way is to hold onto a flat bench and put a dumbell or medicine ball between your leg/feet.

Sep 3, 2012 9:52pm | report
Showing 1 - 5 of 5 Comments

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