Shortcut To Size: Phase 3, Week 9, Day 61

• 

  Barbell Squat

  4 sets of 12-15 reps
  Rest-pause on final set
• 

  Leg Press

  3 sets of 12-15 reps
  Rest-pause on final set
• 

  Leg Extensions

  3 sets of 12-15 reps
  Rest-pause on final set
• 

  Romanian Deadlift

  4 sets of 12-15 reps
  Rest-pause on final set
• 

  Lying Leg Curls

  3 sets of 12-15 reps
  Rest-pause on final set
• 

  Bent-Knee Hip Raise (on a bench)

  4 sets of 20-30 reps*
  Rest-pause on final set
• 

  Crunches

  3 sets of 20-30 reps*
  Rest-pause on final set
• 

  Plank

  3 sets of 90 sec reps
  

* Shoot for at least 20-30 reps, but if you can do more, continue until reaching failure. If you cannot complete 20 reps, do as many as you can trying to get as close to 20 reps as possible.