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Gluteus and Hamstrings

June 2, 2015

Gluteus and hamstrings

1. Squats

Warm-up sets
1 set
45lb (bar only) + band x 10
1 set
65lb x 10
1 set
95lb x 8

Working sets
5 sets
115lb x 6

2. Sumo deadlifts

Warm-up sets
1 set
95lb x 10
1 set
135lb x 8

Working sets
3 sets
155lb x 6

3. Weighted bridges

Warm-up sets
1 set
135lb x 12
1 set
155lb x 10
1 set
185lb x 8

Working sets
3 sets
205lb x 6

4. Weighted reverse lunges

3 sets
30lb x 10 each leg

5. Cable hip extensions superset cable donkey kicks
1 set
7.5lb x 10 each leg
1 set
10lb x 10 each leg
1 set
12lb x 10 each leg

6. Seated leg curls
4 sets
80lb x 10

7. Standing calf raises in V-Squat machine
130lb x 10

 

Tags: workout


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