HAMSTRINGS
STANDING LEG CURL - Stand behind your chair and hold on to it for support.
Between sets I work my hamstrings:
standing leg curls and stiff - legged deadlifts as well as half - range - of - motion leg presses, really squeezing at the top.
Not exact matches
Finally, for his
legs, he does 4 sets of 12 reps each of everyone's favorite barbell squats, then hack squats, barbell lunges (mostly the one -
legged hack squat lunges),
leg extensions, Romanian deadlifts, seated
leg curls,
standing calf raises with one
leg only, and finishes with a seated calf raise.
Squats 4 x 10 reps in a superset with
Leg curls 4 x 10 reps Lunges 4 x 10 reps (each
leg) in a superset with
Standing calf raises 4 x 10 reps
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher
curl, barbell or dumbbell
curl, cable
curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise,
leg curl Calves — 3 exercises,
standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging
leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
Brandan:
Standing dumbbell
curl, triceps rope pushdown,
leg extensions, incline hammer press, weighted ab crunch on machine / hanging
leg raises, pullups
Standing Single -
Leg Hamstring
Curls (targets hamstrings, glutes)-- alternative is single
leg swiss ball pull ins
This means that you'll end up doing the last three exercises (
leg extensions,
leg curls and
standing calf raises) all the way through with no break.
Gym exercises that may be best avoided are the isolation exercises like the
leg extension machine, and the
leg curl exercises, either
standing or on a bench.
Let's say that your gym has the four major types of
leg curl units: seated, lying,
standing and bent - over kneeling.
Therefore in the
Standing Leg Curl exercise, you would need to bend forward at the waist and start with the working
leg straight before lifting.
Hamstrings
leg curl (supine, seated, or
standing).
Legs: Squats, Stiff -
Legged Barbell Deadlift Chest: Barbell Press (rotate between different bench angles), B / B Bench - press (Medium Grip) Back: Barbell Rows, Pull - ups, Bent - over B / B Rows Shoulders: Military Press, Upright Barbell Rows Triceps: Close - Grip Bench - press, Bench Dips Biceps: Barbell
Curls Calves:
Standing Calf Raises, Seated Calf Raises
Standing Calf Raises 4.
Quads: squat (or
leg press),
leg extension
Leg bi:
leg curl on 2 different machines calves:
standing calf raise, seated calf raise Chest: bench press, cable flyes back: bent over row, pulldown traps: barbell shrugs * shoulders: behind neck press, side lateral bis: barbel
curl, one arm dumbell
curl on preacher bench tris: lying tricep extension, cable pushdown fores: hammer
curls, behind the back
standing wrist
curls abs: weighted crunches, cable side crunches
Triset # 2: Leg Press (Close Stance; feet and
legs together) 3 sets of 10 - 12 reps
Standing Leg
Curl 3 sets of 10 - 12 reps Calf Press 3 sets of 12 - 15 reps
2B) Superset with Dumbbell hammer
curls standing on one
leg (3 sets of 10 reps, light weight)-- again, for stability.
day 1 ARMS -
standing curl - 15,12,10,8,8 - incline hammer
curl - 12,10,10,8 - concentration
curl - 12,10,10,8 - bench press - 15,12,10,6 - reverse wrist
curl - 15,12,10,8 - wrist
curl - 20,15,12,10,8 - laydown tricep ext - 15,12,10,8 - tricep kickback - 15,12,10,8 Day 2
legs - dumbell lunges - 16,12,10,10,8 - calf ext - 25,20,20,20 - sitting calf ext - 20,20,20 - mule calf ext - 20,20,20 - squats - 15,12,10,10 - hamstring
curl - 15,12,10,8,8 -
leg ext - 15,12,10,8,8 Day 3 Shoulders and back - side arm lift - 15,12,10,8,8 - single arm dumbbell pull - 15,12,10,8,8 - front barbell press - 12,8,6,6 - straight
leg dead lift - 15,12,10,8,8,8 - dumbbell shoulder press - 12,10,8 - drop set - 8,10,12 - overhead laydown barbell pull - 12,8,8,8 - front dumbbell lift - 15,12,10,8,8 - laydown reverse butterfly - 12,10,10,10 -25 #plate front lift with barbell shrugs superset - 12/15, 12 / 12,12 / 10,12 / 8,12 / 8 I space these out over 7 days and do various exercises in between, generally pushups, crunches, other calisthenics, and walking / jogging.
With five stations and manual weight stacks for resistance, this sleek home gym is apt for basic moves like upright rows, bent rows, seated rows, bench presses,
leg extensions
standing curls,
leg curls, military presses, etc..
Day One: Leg Extensions 1 x 50, 1 x 100 Squats 1 x 100 Leg Presses 1 x 100 Hack Squats 1 x 100 Leg
Curls 1 x 50, 1 x 100 Stiff
Legged Deadlifts 1 x 100
Standing Calf Raises 2 x 100 Seated Calf Raises 2 x 100 Hanging Leg Raises 2 x 50 Sit - ups 2 x 50
For the main workout, complete: 4 × 10 - 15
Standing barbell shoulder presses (no rest) 4 × 10 - 15 Rear delt rope pulls 4 × 10 Bulgarian split squats on each
leg (30 - second rests) 1 × 12 TRX
curls with parallel bar triceps dips.
trap - bar bent -
legged deadlift 1 x 15 - 20 followed immediately by Rader chest pull 1 x 20 rest 5 minutes supine
leg curl 1 x 10 - 15 seated calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 12 barbell side bend 1 x 8 - 12 barbell bench press 1 x 8 - 12 chin - up or pull - down 2 x 8 - 12 military barbell overhead press 2 x 8 - 12 shrug 2 x 8 - 12 close - grip bench press 2 x 8 - 12
standing biceps
curl with straight bar and arm blaster 1 x 8 - 12 hammer
curl 1 x 8 - 12 crunch 1 x 15 - 20 reverse crunch 1 x 10 - 15
Incline situps 2 - 3 x 30 Incline knee raises 2 - 3 x 30 Bench presses 3 x 10 - 12 Lat pulldowns 3 x 10 - 12 Seated dumbbell presses 3 x10 - 12 Lateral raises 3 x 10 - 12 Pushdowns 3 x 10 - 12
Standing dumbbell
curls 3 x 10 - 12 Leg extensions 3 x 12 - 15 Leg
curls 3 x 10 - 12 Dumbbell squats 3 x 10 - 12 Dumbbell stiff -
legged deadlifts 3 x 10 - 12
Standing calf raises 3 x 10 - 15
front squat 2 x 6 - 8 seated knee extension 2 x 10 - 15
leg curl — either seated or supine 1 x 10 - 15 prone dumbbell row on high bench 2 x 8 - 12 parallel bar dip 1 x 8 - 12 barbell row 1 x 8 - 12 French press with EZ bar on decline bench 1 x 8 - 12
standing biceps
curl with straight bar and narrow grip 1 x 8 - 12 crunch 1 x 15 - 20 incline reverse crunch with hip lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and slowly work up to fifty) 4 - way neck work with towel 15 sec.
bent -
legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light dumbbell pullover 2 x 15 rest 5 minutes after both sets one -
legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10
leg press on angled
leg press machine 1 x 10 - 12 dumbbell bench press 1 x 8 - 10 incline dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10 dumbbell overhead press with 1 dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps dumbbell extension 1 x 8 - 10
standing biceps
curl with straight bar and arm blaster 1 x 8 - 10 hammer
curl 1 x 8 - 10 crunch 1 x 15 - 20
For Hack Squats, Romanian Deadlifts, Lying Leg
Curls and Leg Abductors, Dwayne Johnson uses 12 reps. To finish his
legs workout, The Rock works his calves with both
standing and seated calf raises.
A few exercises to help this are eccentric hamstring leans, glute ham raises, Nordic
leg curl, prone,
standing and kneeling
leg curls.
Day 5 —
Legs Hypertrophy Full Squats — 5 sets of 8 — 12 Paramount Squat — 3 sets of 8 — 12 Stiff
Legged Dead Lifts — 5 sets of 8 — 12 Single Leg Lying
Curls — 3 sets of 8 — 12
Standing Barbell Calf Raises — 5 sets of 8 — 12
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10
standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20
standing dumbbell
curl w arm - blaster 1 x 8 - 10 spider
curl with E-Z
curl bar 1 x 15 - 20 cable
curl with straight bar 1 x 8 - 10 incline (two - arm)
curl drop set 3 x 8 incline (two - arm) hammer
curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8
leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine
leg curl 1 x 15 - 20
leg press on angled
leg press 1 x 8 - 10 stiff -
legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest
leg press calf raise 1 x 20
leg press calf raise 1 x 15
standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
The routine is usually «full body» (for example,
leg press, bench press, sit - ups,
leg extension,
standing military press, seated
leg curl, biceps
curl,
standing calf raise, lat pulldown, machine back extension, seated cable row;).
Comparing hamstring strain injury prevention and rehabilitation exercises, Orishimo & McHugh (2015) found that the supine sliding
leg curl (Slider) produced greater gluteus maximus EMG amplitude during the eccentric phase than the
standing elastic - band resisted hip extension, the
standing trunk flexion (Glider) or the
standing split (Diver).
Karl Haendel's figures bend their arms and
legs,
curl and uncurl their backs, tense muscles and stretch resistance bands, sitting, lying down or
standing.