Patricia Mello’s BodyBlog

HAMSTRINGS – GLUTES – CALVES
HAMSTRINGS
WARM UP: LYNG LEG CURL: 1X25

1. STIFF DEAD LIFT: 4X15
   
2. SEATED LEG CURL: 3X20-15-12
   
3. ADDUCTOR MACHINE: 4X20
   
4. LYNG LEG CURL: WORK 3 SETS AS MANY REPS AS POSSIBLE TO FAILURE, FOWLOWED BY 2 to 3 REPS AND THEN 2 to 3 NEGATIVE REPS.
   

GLUTES

1. SMITH KICKBACK: 5X12
   
2. CABLE KICKBACK: 4X15
   
3. ABDUCTOR MACHINE: 4X20
   

CALVES
WARM UP: ANKLE CIRCLE: 1X20

1. SEATED CALF RALF: 4X12-15-20-25
   
2. STANDING CALF RALF: 3X 20 FOLLOWED BY 2 FORCED REPS AND THEN STAYING UP TO FAILURE
   

This entry was posted on Saturday, November 3rd, 2007 at 3:10 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.