Hamstrings 4/17/2019


1. Warm-up x4 sets with no rest

a. Seated hamstring curls (50)

b. Plie squats (30)

c. Lunges (20 on each side)

2. Seated hamstring curls 4x15 with 15 sec hold on the last rep

3. Plie squat 4x12, 4 seconds on the way down

4. Stiff leg deadlifts DB, 4x8

5. Laying curls, 4x 15,12, 10, 10

6. Leg press, feet high and wide, 3x15,12,10

7. Glute Kickbacks 4x12

8. Hip thrust 4x15, 12, 12, 15


45 min: stairs

1) Exercise: Sets x Reps (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)
2) Exercise: Reps for Set1,Reps for Set2,Reps for Set3....etc (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)

If you have questions about my workout structure or tempos, check out Latest Lift.

For Questions about my macros, go to the Food Journal page.

To find an unfamiliar exercise, search in the Exercise Library.

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