Mass Gains Workout Program Day III

Notes

*For more on the Deadlift Variant, check out our Variations video and instructions.

Sliding Leg Curl

Use Valslides, furniture sliders, or paper plates on a waxed floor. Lie on your back on the floor and rest your heels on the sliders and slide them up close to your butt so your knees are bent. Brace your abs and drive your heels into the floor to raise your hips up in the air. Extend your legs, sliding your feet out straight, and then bend them as in a leg curl to come back up. Keep your abs braced so your back doesn’t hyperextend. If you have access to a glute-ham bench, you can do glute-ham raises (GHR) in place of sliding leg curls.

One-Arm Farmer’s Walk

Hold a heavy dumbbell in one hand and walk as far as you can while keeping your torso upright and straight. Alternate sides each set.