3 Moves for More Muscle: Day III

This DAY III of the 3 Moves for More Muscle Program. You can get the full program here.

For visual demonstration of each exercise, click the link to jump to that exercise in the gallery of all the exercises in the 3 Moves for More Muscle program.

1. Sumo Deadlift

Sets: 5
Reps: 5
Stand with feet outside shoulder width and toes turned out 45 degrees. Bend your hips back to grasp the bar at arm’s length with a shoulder- width grip. Push your knees out and drive through your heels to extend your hips to lockout, lifting the bar until it’s in front of your thighs. Change the sets and reps according to the directions weekly.

2. Hip Thrust 

Sets: 5
Reps: 10
Sit on the floor and roll a loaded barbell into your lap. Lie back against a bench, bend your knees, and plant your feet on the floor. Brace your abs and drive through your heels so you raise your hips off the floor to full extension.

3. Ab Wheel Rollout 

Sets: 3
Reps: As many as possible.

3 Moves for More Muscle: Day I

3 Moves for More Muscle: Day II

3 Moves for More Muscle: Day IV