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The Mass-Building Program to Look Bigger in Three Weeks

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Routine

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Day 4

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Swiss Ball Leg Curl

Equipment
Swiss Ball
Sets
3
Reps
15
Rest
--
Lie on your back with your heels resting on a Swiss ball. Brace yourself with your hands, then raise your hips and curl your feet towards your butt.
Exercise 2 of 6

Seated Leg Curl

Equipment
Sets
3
Reps
15
Rest
--
Exercise 3 of 6

Dumbbell Romanian Deadlift

Equipment
Dumbbells
Sets
2
Reps
15-6
Rest
10 to 15 seconds
Perform 15 reps with a 4-second lowering phase, then rest 10 to 15 seconds and pump out 6 more regular-tempo reps
Exercise 4 of 6

Back Squat

Equipment
Barbell
Sets
4
Reps
8
Rest
--
Exercise 5 of 6

Goblet Squat

Equipment
Kettlebells
Sets
3
Reps
15
Rest
--
Exercise 6 of 6

Leg Press

Equipment
Sets
--
Reps
5 minutes, AMRAP
Rest
--
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Legs
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Back
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Shoulders
Chest Body Part Icon
Chest
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Full-Body
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