The Incredible Bulk Program

Day 52:   Legs, Shoulders & Abs

Day 52:  Legs, Shoulders & Abs                  


Deadlifts - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Barbell Squats - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Pulley Hamstring Curls - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Standing Calf Raises - Alternate foot position: 1 straight, 1 inward, 1 outward, 1 straight
      4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest

Standing Front Barbell Raises - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Rotating Flys - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Front To Back Shoulder Shrugs - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
 

4 Supersets - No rest in between -- 30 to 60 seconds rest
Heal Taps - 20 
Leg Thrusts - 10 reps 
Planks - 4 Sets -- 1 minute 

    • The First set of each of these exercises is to get you warmed up and feeling the motions and should be fairly light weight. After the first set you should be able to determine the right starting weight to hit the recommended reps. If you can get more reps out then you are not using enough weight, also if you cant get to the number of reps in your set, you are using too much weight.

    • If you have purchased the Epic Arms Program simply replace all arm workouts in this workout with the Epic Arms Program workouts for best results