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Shortcut To Size: Phase 3, Week 12, Day 82
SHARE Day 82: Legs/Abs
Barbell Squat
4 sets of 3-5 reps
Drop set on final set
Leg Press
3 sets of 3-5 reps
Drop set on final set
Leg Extensions
3 sets of 3-5 reps
Drop set on final set
Romanian Deadlift
4 sets of 3-5 reps
Drop set on final set
Lying Leg Curls
3 sets of 3-5 reps
Drop set on final set
Bent-Knee Hip Raise (Smith Machine)
3 sets of 6-9 reps
Drop set on final set
Ab Crunch Machine
3 sets of 6-9 reps
Drop set on final set
Plank
3 sets of 105 sec reps
Drop set on final set
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skbhardwaj26
If you watch his videos, I believe he is referring to the first set before you begin you series of workouts for THE body part. For example before you start your calf exercises do a warm up set(s) for calves. When you start triceps do a warm up set or two for that muscle group. etc.
- Body Stats
- ht: 6'2"
- wt: 200 lbs
- Body Stats
- ht: 5'10"
- wt: 142.56 lbs
- bf: 4.0%
BBirkett
Just about to hit this last workout, all I can say is that the program works. I wish I had taken "before" measurements, because I know I've gained massively. Just bench alone, I went from 185 X 5 X 5 on the 4th week to 225 X 5 X 5 on the last week of cycle 3, squat is going to be closer to a 75-100lb gain from the 4th to last week. Some of these gains probably have more to do with increasing familiarity of the workout and "newbie" gains, as I had taken almost a year off before starting this program. All in all this is a great program, thanks for sharing it with us.
- Body Stats
- ht: 5'11"
- wt: 193 lbs
- bf: 16.0%
JonathanWinbush
Just finished the program tonight I loved it. I put on about a good 10-12lbs and got hella strong. I went from doing 80lbs x5reps per arm dumbbell flat bench press to doing 110lbs x5. If you use the logs and write every rep down you will use this program to its full potential because you can easily see how your progressing from week to week.
- Body Stats
- ht: 6'0"
- wt: 210.8 lbs
- bf: 14.0%
wormyrug
Wow! This program really worked, all my weights went up quite impressively, like my bench went up by 25kg! Made so much progress, thanks a lot!
- Body Stats
- ht: 5'4"
- wt: 152 lbs
- bf: 14.5%
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