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

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

Lay the foundation: Squat, press, and deadlift your way to bigger, stronger legs. Complete the package with incredible abs.
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Terms You'll Need To Know

Rest-Pause: During weeks one and two of each phase of the program, you will do a rest-pause set as the last set of each exercise. To do this, reach muscle failure on the last set, then rack the weight and rest 15 seconds. Then continue the set until you reach muscle 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 61: Legs/Abs
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.
  • Crunches Crunches Crunches
    3 sets of 20-30 reps*
    Rest-pause on final set
  • Plank Plank Plank
    3 sets of 90 sec reps
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

Rep Power: 0

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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 1:06pm | report
 
wferreira71

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wferreira71

As any other muscle, they also need rest to grow. Cheers.

Aug 13, 2012 8:06pm | report
r0gu3

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r0gu3

I find it difficult to finish abs after doing legs

Mar 9, 2013 1:00pm | report
 
ahmed1381

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ahmed1381

I do abs after shoulders and calves after legs
legs is pretty intesive and uses a lot of core and lower back strenght

Mar 26, 2014 6:09am | report
dknight1290

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dknight1290

I just do abs first to get warmed up then hit legs hard

Jul 2, 2014 1:57pm | report
andrewk1991

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andrewk1991

right as I was starting to get good at doing front squats !

Mar 27, 2013 2:35pm | report
 
Smj1972

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Smj1972

Can't believe i have completed 9 weeks now - love this program. Wish this incorporated more leg work outs as i haven't noticed any changes on my lower body. Because of my addiction to the gym on rest days and nights i include running, walking, bootcamp or leg workouts to do besides this program.

My aim is to gain muscle and lose body fat.

Am i over training?????

Aug 15, 2013 12:34am | report
 
Moneyhi06

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Moneyhi06

do legs twice. eat more

Dec 13, 2013 1:57am | report
karano323

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karano323

I have been following this program religiously and also the diet plan to 80% skipping just the protein bar as mid morning meal and whey shake after lunch else i am taking a whey first thing in morning, whey with creatine and BCAA all in one after gym and casein before sleeping along with peanut butter.
however i am not growing at all. counted my calories and they are almost 2700-2800 as per the diet i take regularly.
i am faltering on this diet during Rest days or weekends but i dont think that should impact so much so that i cant see any gains at all.

Sep 26, 2014 1:35am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 162.04 lbs
  • bf: 15.0%
Showing 1 - 9 of 9 Comments

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