Hamstring Workouts - Intermediate Workout Routine #2 For Big Legs

Intermediate Hamstring Workout #2

Exercise: Dumbbell Lunges
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: This is the same exercise as the barbell lunges, except you are now using dumbbells. Stand up straight and hold a dumbbell in each hand, letting the dumbbells hang down at your sides. 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.

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.

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