Muscle Fitness Muscle & Fitness UK - April 2018 | Page 45

T H E U LT I M AT E 8-W E E K T R A N SFOR M AT ION PRO G R A M M E
WEEK 3 DAY 18 – HAMSTRINGS
Exercise
Reps Sets Tempo Rest Time
8,6,6,6 5 3010 90
10,10,8,8 4 4010 75
C1) Single Leg Hamstring Curls e/s 12,12,10,10 4 3011 Straight into
C2) Seated Hamstring Curls 12,12,10,8 4 2011 60
failure 2 Slow as
possible on
eccentric 45
A1) Romanian Deadlifts
B1) Lying Hamstring Curls
D1) Nordic Lowers (body weight)
Set/Weight/Reps
WEEK 4 DAY 25 – HAMSTRINGS
Exercise
Reps Sets Tempo Rest Time
A1) Romanian Deadlifts 6,6,6,6 5 3010 90
B1) Lying Hamstring Curls 10,8,8,8 4 4010 75
C1) Single Leg Hamstring Curls e/s 10,10,10,10 4 3011 Straight into
C2) Seated Hamstring Curls 10,10,10,8 4 2011 60
failure 2 Slow as
possible on
eccentric 45
D1) Nordic Lowers (body weight)
Set/Weight/Reps
WEEK 5 DAY 32 – HAMSTRINGS
Exercise
Reps Sets Tempo Rest Time
A1) 45% Glute Extensions 10,10,10,10 4 3112 Straight into
A2) Lying Hamstring Curls 12,12,12,12
(drop set last
set, take 1/3rd
off then rep to
failure plus
partials to
failure same
weight) 4 3011 60
20,20,20,20 4 3011 Straight into
B2) Standing Single Leg Hamstring Curls
(Body completely upright) 12,12,12,12 4 2011 80
C1) Stiff Leg Deadlifts 12,12,12,12 4 3010 Straight into
C2) Seated Hamstring Curls 10,10,10,8 4 2011 60
B1) Leg Press (Feet high level & wide toes
out)
Set/Weight/Reps
I’ve made a career from getting ripped rapidly
and I’m convinced it’s because of the way I train.
APRIL 2018 / MUSCLE & FITNESS
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