HAMSTRING DOMINANT WORKOUT⬇️ .
Recently changed up my training split to
Day 1: Back/shoulders
Day 2: legs
Day 3 Chest/Arms
Day 4: Rest
Then repeat .
The back/shoulders and chest/arms workout is the same when I hit it every 4th day, however I do have more of a quadricep dominant and hamstring dominant leg day. I simply cannot squat heavy every 4th day. The main lift on the quad day is back squats (if you know me this is obvious) and the main lift in the ham day is sumo deadlifts. I just threw these in and feel a decent connection with my glutes/hamstrings while performing them. The workout looks like this⬇️ .
1. Lying hamstring curl- 2-3 warm ups, 2 heavy working sets 10,8 with a drop set on the last one
2. Sumo deads- warm up to a balls deep failure set around 6-8 reps (usually is 3-4 warm ups) and clearly I over estimated my strength here
3. Seated hamstring curl- 3 sets 12,10,8
4. Hack squats feet high- (this still works quads don’t get it twisted) same scheme as the sumos, warm up to a failure set around 6-8 reps usually takes 3-4 warm ups
5. Quad ext.- 3 sets 12,10,8
6. Standing calf raises- 4 sets 10-12 slow reps
7. Seated calf raises- 3 sets 12-15 reps .
Remember, the warm up sets are exactly what they are, they shouldn’t completely drain you. A good warm up in my opinion is very controlled 6-8 reps, maybe more reps for the isolated movements .
Another note, you see there are not a crazy amount of working sets, this is because I will hit legs again in 4 days, which will be a heavy squat/quad dom day. I count the last 1-2 warm up sets as working as well for the main lifts .
Anyway, give this a shot. Hope it helps🔱 .
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