AloneIStand’s BodyBlog

Hamstrings

Stiff-Legged Deadlifts

Set 1:  135 x 12

Set 2:  185 x 12

Set 3:  205 x 10

Set 4:  225 x 10

Set 5 : 245 X 8

Leg Curls

Set 1:  90 x 12

Set 2:  95 x 12

Set 3:  100 x 10

Set 4:  110 x 8 (immediately do a drop set of 80 x 8 at the end of this set)

Good Mornings

Set 1:  80 x 12

Set 2:  90 x 12

Set 3:  100 x 10

Set 4: 110 x 8

Seated Leg Curl (Hold each rep for 2 seconds at the bottom)

Set 1: 90 x12

Set 2: 100 x 12

Set 3:  110 x 12

Set 4:  120 x 10 (immediately do a drop set of 80 x 12 at the end of this set)

Calves

Seated Hammer Smith Calf Raises

Set 1:  60 x 12

Set 2:  70 x 12

Set 3:  80  x 12

Standing Smith Machine Calf Raises

Set 1:  185 x 12

Set 2:  205 x 12

Set 3:  225 x 12

Angled Seat Calf Raises

Set 1:  210 x 12

Set 2:  230 x 12

Set 3: 250 x12 (immediately do a drop set of 170 x 30 at the end of this set)

This entry was posted on Friday, June 26th, 2009 at 6:06 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.