Day 8:Legs
As you’re well aware, the side effects of your diet may be starting to kick in—lethargy and weakness—but also a positive feeling about how your physique is beginning to look. Today’s workout is one on this program that’s really going to test you. This is the second leg workout on Operation Aesthetic, but it’s the first one you’re performing after you’ve been on reduced calories for a few days.
This is where the workout and diet component really come into conflict. Your body wants more fuel or less training, but you gotta power through that. You’re going to keep your training at its peak while you cut calories.
Make sure you follow your diet and get in the calories on my program before the workout so you don’t run out of energy before you complete it. You should also get in your IN-KAGED® to fuel you through your workout. That’s my secret for powering through tough workouts like this one for legs.
OPERATION AESTHETIC NOTES
*Remember that you’re not a powerlifter—you’re a bodybuilder. You shouldn’t care about the weights. Focus on the action in your target muscles. Work them until they’re fatigued. The ultimate goal is to exhaust your target muscle group to get it to grow—not to hit arbitrary reps with a preordained weight.
*The isolation moves are essential to creating more detail in your legs. They’re much easier, but you really need to get your brain in sync with your target muscles for these reps.
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Early morning cardio |
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25 minutes |
Getting in cardio before you eat supports burning body fat. |
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EXERCISE |
COMMENT |
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Barbell squats I like to end with a set of 20—my high school coach said that’ll increase your bench press. I don’t know if that’s true, but I like the idea. |
6 SETS / 12, 10, 7, 3, 15, 20 REPS |
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Leg presses I place my feet just a little wider than my shoulders with feet parallel. Use the position that’s right for you. |
5 SETS / 12, 10, 7, 3, 15 REPS |
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Leg extensions I think of this move as a bit of a recovery after the harder moves, but you still need to focus on that squeeze at the top. |
5 SETS / 12, 10, 7, 3, 15 REPS |
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Lying leg curls Notice how I flex my feet when I bring the weight up, but then I point my toes as I lower. This helps prevent injury. |
5 SETS / 12, 10, 7 3, 15 REPS |
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Stiff-legged deadlifts Keep your back flat throughout the exercise. |
4 SETS / 12, 10, 7, 3 REPS |
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Post-Workout cardio |
1 |
25 minutes |
Get this in any time of the day, but it’s best immediately after your weight-training workout—it’ll help burn out lactic acid in your leg muscles. |
TIP: IN-KAGED® provides you with extra energy during this workout, so make sure to sip it throughout. The caffeine not only gives you energy, but helps you maintain intensity.
