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Day 39: Lower

John gaines – Mass Building Program / Workout Plan

One-Arm Kettlebell Swings

Equipment: Kettlebells

One-Arm Kettlebell Swings

5 Sets

10 Reps

Stiff-Legged Barbell Deadlift

Equipment: Barbells

Stiff-Legged Barbell Deadlift

5 Sets

10-12 Reps

Dumbbell Walking Lunge

Equipment: Dumbbells

Dumbbell Walking Lunge

3 Sets

8 Reps

Sumo Deadlift

Equipment: Barbells

Sumo Deadlift

3 Sets

8 Reps

Barbell Hip Thrust

Equipment: Barbells

Barbell Hip Thrust

3 Sets

8 Reps

Lying Leg Curls

Equipment: Machine

Lying Leg Curls

4 Sets

8 Reps

Day 38: RestWorkout Plan Day 40: Upper PushWorkout Plan

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