As always, I do a session dominating quads and glutes, followed by another leg session in the week with more focus on hamstrings. So todays session was that hamstring session!
The workout was done with my dad and for once my brother! Which was great. Dad has mentioned a few times that he hates lunges, step ups, squats, reverse lunges etc. He prefers machine work, rather then free workouts. This is fine, but got me thinking what he wouldn’t do if I wasn’t here to make up a workout that didn’t rely on machines! A workout that doesn’t involve just machines will help to engage smaller muscle groups and force your body to work together at they should. Machine and isolated machine work is great for specific workouts and targeting the muscles! Take for example a bench press with the barbell, appose to a press with dumbbells, generally you cannot do as much with the dumbbell as the bench press due to more control being required.
Anyway, back on topic, my leg workout, as follows;
Squats – 4 sets – 10 standard squats and 10 wide squats
Reverse lunges superset with leg press – 4 sets – lunges 20 reps, leg press 10 standard, 6-8reps wide stance
Dead Lifts – 3 sets of 10-12 reps
Laying single leg hamstring curls – 4 sets – 10 reps on each leg
donkey kickbacks – ‘nos’ set (8, 30 sec rest, increase weight, 8 then 30sec wait and increase weight, 8 then 30 sec wait and increase weight, 8,8,8,8 back to back reps dropping the weight after each 8!) repeat on other leg