Back To Basics Workout: Hamstring Day

Back To Basics Workout: Hamstring Day

Published by Doc on Aug 10th 2019

Lying Leg Curls
5 sets of 12 Rest: 60s

Glute Kickbacks
3 sets of 12 Rest: 60s

Barbell Stiff Legged Deadlifts
5 sets of 12 Rest: 60s

Dumbbell Stiff Leg Deadlift
5 sets of 12 Rest: 60s

Smith Machine Calf Raises
3 sets of 30 Rest: 60s

Leg Press: High Feet
5 sets of 12 Rest 60s

This one is straight forward.  Lying Leg Curls may have to be replaced with seated, depending on your gyms equipment.

Glute kickbacks can be done with a machine or with cables!  These, you have to really flex and contract the hamstrings at the top of this move.

Barbell can be switched up with Vertical Leg Press On The Smith Machine.  

Dumbbell Stiff Leg DLs, I do these so that I can bring the DBs back behind my hips to really push through and squeeze.

On the calf raises, here to 10 sets straight, 10 toes out, and 10 toes in and rinse and repeat.


Lastly, get on the leg press and place the feet close together but as high as you can on the pad to get full activation of your hamstrings!

For the PM, you can hit Quads

Squats, HEAVY
5 sets of 5  Rest 90s

Front Squats
5 Sets of 12  Rest: 60s

Boom! You Are Done!

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