DAY 1: QUADS

STRAIGHT SETS REST: 90-120 SECONDS

EXERCISE SETS, REPS NOTES
STRAIGHT BAR SQUAT 4, 10-12 On 4th Set: Perform Power Partial and Triple Drop Set
LEG PRESS 4, 10-12 On 4th Set: Perform Power Partial and Triple Drop Set
HACK SQUAT 4, 10-12 On 4th Set: Perform Triple Drop Set; NO Power Partial

TRI-SETS PERFORM THREE (3) TOTAL TRI-SETS

EXERCISE SETS, REPS NOTES
LEG EXTENSION 3, 9-10 Rest 30 seconds, then move onto next exercise
MACHINE SQUAT 3, 9-10 Rest 30 seconds, then move onto next exercise
WEIGHTED LUNGE 3, 9-10 (each leg) Rest 30-40 seconds, then repeat tri-set; Complete 3x total

DAY 2: CHEST
STRAIGHT SETS REST: 90-120 SECONDS
EXERCISE SETS, REPS NOTES
INCLINE BARBELL PRESS 4, 10-12 On 4th Set: Perform Power Partial and Triple Drop Set
FLAT HAMMER PRESS 4, 10-12 On 4th Set: Perform Power Partial and Triple Drop Set
INCLINE DUMBBELL FLY 4, 10-12 On 4th Set: Perform Power Partial and Triple Drop Set

TRI-SETS PERFORM THREE (3) TOTAL TRI-SETS

EXERCISE SETS, REPS NOTES
HAMMER INCLINE 3, 9-10 Rest 30 seconds, then move onto next exercise
CABLE FLY 3, 9-10 Rest 30 seconds, then move onto next exercise
PEC DEC FLY 3, 9-10 Rest 30-40 seconds, then repeat tri-set; Complete 3x total

DAY 3: BACK
STRAIGHT SETS REST: 90-120 SECONDS
EXERCISE SETS, REPS NOTES
BARBELL BENTOVER ROW 4, 10-12 On 4th Set: Perform Power Partial and Triple Drop Set
LAT PULLDOWN 4, 10-12 On 4th Set: Perform Power Partial and Triple Drop Set
SEATED LOW CABLE ROW 4, 10-12 On 4th Set: Perform Power Partial and Triple Drop Set

TRI-SETS PERFORM THREE (3) TOTAL TRI-SETS

EXERCISE SETS, REPS NOTES
HAMMER STRENGTH ROW 3, 9-10 Rest 30 seconds, then move onto next exercise
V-BAR PULLDOWN 3, 9-10 Rest 30 seconds, then move onto next exercise
DUMBBELL PULLOVER 3, 9-10 Rest 30-40 seconds, then repeat tri-set; Complete 3x total

DAY 4: REST DAY

Power Partial = Increase poundage on the last 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 last set of each exercise actually contains three
sets with no rest in between.
DAY 5: HAMS/GLUTES
STRAIGHT SETS REST: 90-120 SECONDS
EXERCISE SETS, REPS NOTES
STIFF LEG BARBELL DEADLIFT 3, 10-12 On 3rd Set: Perform Triple Drop Set; NO Power Partial
LYING LEG CURL 3, 10-12 On 3rd Set: Perform Power Partial and Triple Drop Set
STANDING SINGLE LEG CURL 3, 10-12 On 3rd Set: Perform Power Partial and Triple Drop Set

TRI-SETS PERFORM THREE (3) TOTAL TRI-SETS

EXERCISE SETS, REPS NOTES
BARBELL HIP THRUST 3, 12-15 Rest 30 seconds, then move onto next exercise
ADDUCTOR 3, 12-15 Rest 30 seconds, then move onto next exercise
ADBUCTOR 3, 12-15 Rest 30-40 seconds, then repeat tri-set; Complete 3x total

DAY 6: ARMS
STRAIGHT SETS: BICEPS REST: 90-120 SECONDS
EXERCISE SETS, REPS NOTES
STANDING WIDE-GRIP CURL 4, 10-12 On 4th Set: Perform Power Partial and Triple Drop Set
SEATED INCLINE DB CURL 4, 10-12 On 4th Set: Perform Power Partial and Triple Drop Set
PREACHER CURL 4, 10-12 On 4th Set: Perform Power Partial and Triple Drop Set

TRI-SETS: BICEPS PERFORM THREE (3) TOTAL TRI-SETS

EXERCISE SETS, REPS NOTES
DUMBBELL HAMMER CURL 3, 9-10 Rest 30 seconds, then move onto next exercise
REVERSE CURL 3, 9-10 Rest 30 seconds, then move onto next exercise
CABLE CURL 3, 9-10 Rest 30-40 seconds, then repeat tri-set; Complete 3x total

STRAIGHT SETS: TRICEPS REST: 90-120 SECONDS

EXERCISE SETS, REPS NOTES
CLOSE-GRIP BENCH PRESS 4, 10-12 On 4th Set: Perform Power Partial and Triple Drop Set
CABLE ROPE EXTENSION 4, 10-12 On 4th Set: Perform Power Partial and Triple Drop Set
OVERHEAD ROPE EXTENSION 4, 10-12 On 4th Set: Perform Power Partial and Triple Drop Set

TRI-SETS: TRICEPS PERFORM THREE (3) TOTAL TRI-SETS

EXERCISE SETS, REPS NOTES
DIP 3, 9-10 Rest 30 seconds, then move onto next exercise
WIDE PUSHDOWN 3, 9-10 Rest 30 seconds, then move onto next exercise
CABLE ROPE EXTENSION 3, 9-10 Rest 30-40 seconds, then repeat tri-set; Complete 3x total

DAY 7: SHOULDERS
STRAIGHT SETS REST: 90-120 SECONDS
EXERCISE SETS, REPS NOTES
DUMBBELL LATERAL RAISE 4, 10-12 On 4th Set: Perform Power Partial and Triple Drop Set
BARBELL MILITARY PRESS 4, 10-12 On 4th Set: Perform Power Partial and Triple Drop Set
MACHINE SHOULDER PRESS 4, 10-12 On 4th Set: Perform Power Partial and Triple Drop Set

TRI-SETS PERFORM THREE (3) TOTAL TRI-SETS

EXERCISE SETS, REPS NOTES
REAR PEC DEC FLY 3, 9-10 Rest 30 seconds, then move onto next exercise
CABLE LATERAL RAISE 3, 9-10 Rest 30 seconds, then move onto next exercise
REAR DELT ROPE FACE PULL 3, 9-10 Rest 30-40 seconds, then repeat tri-set; Complete 3x total

For more on Steve Kuclo’s KING-SIZED WORKOUT, head to

www.FLEXOnline.com/KingSizedWorkout