A Great Ham and Glute Workout!
For those interested in hitting hams and glutes HARD, I decided to post yesterdays workout for y’all; I am so unbeleivabely sore so it must be effective!
3-10-09- Hams,Glutes&Calves (week1) wo time approx. 55minutes
1st exercise, Barbell Deadlifts: rest time between sets 3minutes. 1st set 225lbs (75% of 1RM) x10reps. 2nd set 240lbs (80% of 1RM) x8 reps. 3rd set 255lbs (85% of 1RM) x6 reps. 4th set 195lbs (65% of 1RM) x15 reps.
2nd exercise, Smith Machine Lunges: rest time between sets between 2-3 minutes. 1st set 185lbs (75%1RM) x10 reps each leg. 2nd set 200lbs (80%1RM) x8 reps per leg. 3rd set 210lbs(85%1RM) x6 reps each leg.
3rd exercise, Lying Leg Curls: rest time between sets 1 minute. 1st set 95lbs(75%1RM) x8 reps. 2nd set 100lbs x3 reps. 3rd set 105 x1 rep.
4th exercise : Standing B.b Calf Raise: rest time between sets 1 minute. 1st set 315lbs(75%1RM) x10 reps. 2nd set 325lbs x10 reps. 3rd set 335lbs x10 reps.
5th exercise: Seated Calf Raise: rest time between sets 1 minute. 1st set 115lbs(75%1RM?) x10reps. 2nd set 125lbs x10 reps. 3rd set 135 lbs x10 reps.
