Monday, October 18, 2010

Hamstring killer


This workout is going to focus on putting on some mass to your hamstrings. The stiff leg deadlift will be the first exercise you will do and you should make sure you push through the heels to activate the hamstrings. The more bend you put in your knees the less hamstring activity will take place so keep those legs straight and stiff! When you do the lunges make sure you get a long stride and nice and deep to hit more muscle fibers on the stretch. Below is the workout:


A) Stiff leg barbell deadlift ( do a 3 second negative on the way down and then explode on the way up) 2 sets of 8 reps

* Rest 1 minute between sets

After you finish set number 2 take 2 minutes before moving onto the lunges

B) Dumbbell lunges-2 sets of 8reps+ 4 extra pause reps ( simply do 8 reps on one leg then 8 on the other leg. Then go back and do 4 reps on the first leg holding each rep for a 4 second pause at the bottom of the lunge).In total you will end up with 12 reps per leg.

* Rest 90 seconds between sets

Now repeat back with the deadlift for 2 more sets and then follow that with 2 more sets of the lunges. You will end up with 4 sets of both exercises. Once you finish move onto the last exercise

C) Lying leg curls- 3 sets of 8 reps ( do a 8 second negative on the way down on each rep )

* Rest 1 minute between sets

Done!

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