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8 Weeks To More Muscle - Phase II

Alternating heavy weights and high reps gives your muscles no choice but to grow

Day II

1 Leg Press
Use a leg press station and lower your knees until they’re bent 90 degrees.

2 Glute Bridge
Rest the back of your shoulders on a bench and sit on the floor. Roll a barbell up your legs so it balances in your lap. Squeeze your glutes and bridge your hips up (drive your heels into the floor) so your body forms a straight line to your knees. You’ll look like a table top in the end position.

3 Cable Woodchop
Attach a rope handle to the top pulley of a cable station and grab it with both hands. Take a staggered stance and rotate your torso, pulling the handel diagonally downward to the outside of your front knee. Keep your lower back flat.

4 Single-Leg Calf Raise
Perform the calf raise with one leg at a time.