Muscle Fitness Muscle & Fitness UK - April 2018 | Page 46

MALE
MUSCLE
WEEK 6 DAY 39 – HAMSTRINGS
Exercise
Reps Sets Tempo Rest Time
A1) 45% Glute Extensions 10,10,10,10 4 3112 Straight into
A2) Lying Hamstring Curls 12,10,8,8
(drop set last
set, take 1/3rd
off then rep to
failure plus
partials to
failure same
weight) 4 3011 60
20,20,15,15 4 3011 Straight into
B2) Standing Single Leg Hamstring Curls
(Body completely upright) 12,12,12,12 4 2011 80
C1) Stiff Leg Deadlifts 12,10,10,8 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
WEEK 7 DAY 46 – HAMSTRINGS
Exercise
Reps Sets Tempo Rest Time
10,10,10 each
foot position,
no rest…this is
one set) 4 3010 80
B1) Stiff Deadlifts 12,12,12,12 4 3010 Straight into
B2) Seated Hamstring Curls 15,15,15,15 4 3011 Straight into
B3) Reverse Lunges Smith Machine e/s 8,8,8,8 e/s 4 2010 120
Quadruple
drop set 2 2010 60
C1) Seated Hamstring Curls
A1) Lying Hamstring Curls (toes out, toes in,
toes neutral)
Set/Weight/Reps
WEEK 8 DAY 53 – HAMSTRINGS
Exercise
Reps Sets Tempo Rest Time
10,10,10 each
foot position,
no rest…this is
one set) 4 3010 80
B1) Stiff Deadlifts 10,10,10,10 4 3010 Straight into
B2) Seated Hamstring Curls 12,12,12,12 4 3011 Straight into
8,8,8,8 e/s 4 2010 120
Quadruple
drop
set –
10,10,10,10
(this is one set) 2 2010 60
A1) Lying Hamstring Curls (toes out, toes in,
toes neutral)
B3) Reverse Lunges Smith Machine e/s
C1) Seated Hamstring Curls
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MUSCLE & FITNESS / APRIL 2018
Set/Weight/Reps