Tag Archives: hamstrings

Legs and abs workout

14 Sunday Dec 2014

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Here is a intense high repetition based leg workout, followed up with some core burning abs. The reason i chose to put the two together is because when training legs and performing exercises like squats, alot of natural testosterone is being released which helps with all round fat loss. So adding an ab workout at the end will help you burn of that extra fat around your stomach area you’ve been trying to lose.

 

Barbell squats:

4 sets of 12 – 15 reps

Hack squat:

4 sets of 12-15 reps

Single leg dumbbell lunge:

4 sets of 12-15 reps per leg

Quad extensions:

4 sets of 15 reps

Hamstring curls:

4 sets of 12

 

Hanging leg raise:

3 sets of 10-15 reps

Weighted sit ups:

3 sets of 15-20 reps

Exercise ball crunches:

3 sets of 15-20 reps

Double crunch

3 sets of 20-40 reps

Killer leg workout

07 Sunday Sep 2014

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Ive spent a little bit of time creating a new leg workout since the one i usually do was starting to get a little easier, so instead of just increasing the weight i decided to switch it up! Instead of just going heavy like a lot of people do, i decided to utalise drop sets and supersets to really increase the intensity and get a good pump. I tend to do my calfs on a different day so this workout is purely for your quads,hams and glutes. Make sure your warmed up and stretched of before you go into this workout.

 

Barbell squat drop sets 3 sets

– 1st set 12,10,8,6

– 2nd set 12,10,8

– 3rd set 10,8,6

Hack squat superset with dumbbell lunge 3 sets

– 1st set 12reps on each

– 2nd set 10reps on each

– 3rd set 10reps on each

Quad extensions drop sets 3 sets 

– 1st set 12,10,8,6

– 2nd set 10,8,6

– 3rd set 10,8,6

Hamstring curls 3 sets of 10 reps