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Hamstring Workouts - Advanced Workout Routine #3 For
Big Legs
Advanced Hamstring Workout #3
Exercise: Smith
Machine Stiff Legged Deadlifts
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Using the Smith Machine, grab the barbell with both
hands using an overhand grip about shoulder width apart and let
the barbell hang down in front of your body. Begin this movement
by bending at the waist and lowering the barbell to the floor. Be
sure to keep your legs as straight as possible (a slight bend is
ok) and really let the weight of the barbell bring you down. On
the way up, really focus on your butt and hamstrings to pull the
weight back up. It is very important to keep your back straight
and rigid throughout this exercise and to let your legs and butt
do the work.
Exercise: Exercise
Ball Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Lie on your back on a mat on the floor and place
your heels on the front upper edge of a large exercise ball. By
doing this, your back will actually be lifted off of the floor and
only your upper back and the back of your shoulders will be on the
floor. In a slow and controlled fashion, bring your heels toward
your body so as to roll the exercise ball underneath your legs.
Move your heels and the exercise ball about 6 – 12 inches and
then return your legs to the fully extended start position. Repeat
until you have performed the desired amount of repetitions.
Exercise: Barbell
Lunges
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: Place a barbell behind your neck and rest it across
your shoulders. Be sure that you have enough room to perform this
exercise. Begin by striding forward with one leg to execute a regular
lunge while keeping the other leg set in place. Be sure to really
stride forward so that you get a great stretch. Bring that leg back
to the start position and repeat with the opposite leg.
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