KING-SIZED Workout: Day 5, HAMS & GLUTES

 DAY 5: HAMS & GLUTES 

STRAIGHT SETS

REST: 90-120 seconds

• STIFF LEG BARBELL DEADLIFT: 3 sets, 10-12 reps

On 3rd Set: Triple Drop Set, NO Power Partial

• LYING LEG CURL: 3 sets, 10-12 reps

On 3rd Set: Perform Power Partial and Triple Drop Set

• STANDING SINGLE LEG CURL: 3 sets, 10-12 reps (each leg)

On 3rd Set: Perform Power Partial and Triple Drop Set

Power Partial = Increase poundage on the 3rd set by 30% and perform quarter to half reps in the strongest range of motion for that muscle.

Triple Drop Set = After going to failure, immediately decrease the weight and perform a 2nd set. Then immediately decrease the weight again and perform a 3rd set. A Triple Drop Set requires decreasing the weight twice, so the 3rd set of each exercise actually contains 3 sets with no rest in between.

TRI-SETS (3x total)

REST: 30 seconds between exercises; REST: 30-40 seconds between sets

• BARBELL HIP THRUST: 12-15 reps
• ADDUCTOR: 12-15 reps
• ABDUCTOR: 12-15 reps

GO TO FAILURE!

CONTINUE THE KING-SIZED WORKOUT – ARMS DAY >> 

RETURN TO THE KING-SIZED WORKOUT >>