Workout Plans
The Mass-Building Program to Look Bigger in Three Weeks thumbnail

Day 4 : Day 4

Duration 1 hour
Exercises 6
Equipment Yes

Exercise 1

Swiss Ball Leg Curl You'll need: Swiss Ball How to
Swiss Ball Leg Curl thumbnail
3 sets
15 reps
-- 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

Seated Leg Curl How to
Seated Leg Curl thumbnail
3 sets
15 reps
-- rest

Exercise 3

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
2 sets
15-6 reps
10 to 15 seconds rest
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

Back Squat You'll need: Barbell How to
Man does back squat exercise thumbnail
4 sets
8 reps
-- rest

Exercise 5

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
3 sets
15 reps
-- rest

Exercise 6

Leg Press How to
Leg Press thumbnail
-- sets
5 minutes, AMRAP reps
-- rest