Full Workout Routine
Standing Hamstrings Curls Round 1
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Standing Hams Curls - Set 1
Weight> light (example 5 kg per side). This is more like a warm-up set.
Reps: 12 per leg -
Rest: 1 m
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Standing Hams Curls - Set 2
Weight: slightly heavier (example 10 kg per side).
Reps: 12 per leg -
Rest: 1 m
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Standing Hams Curls - Set 3
Weight: slightly heavier (example 15 kg per side).
Reps: 10 per leg -
Rest: 1m 30s
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Standing Hams Curls - Set 4
Weight: same or slightly heavier (example 15 - 20 kg per side). If it becomes too heavy in the mid-set, lower the weight by 5kg and continue with the remaining reps!
Reps: 10 per leg -
Rest: 1m 30s
Hack Squat Good Morning Round 2
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Hack Squat Good Morning - Set 1
Weight: not too heavy ( example 10kg per side). The goal is just to slide with the hips forward but keep the back straight like an arrow! Otherwise, the lower part of the back will be more engaged! The movement is slow! You need some experience for this exercise, otherwise, you can injure yourself! A safer exercise for beginners is the good morning exercise with a barbell!
Reps: 12 -
Rest: 1m 30s
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Hack Squat Good Morning - Set 2
Weight: slightly heavier ( example 15kg per side). The goal is just to slide with the hips forward but keep the back straight like an arrow! Otherwise, the lower part of the back will be more engaged! The movement is slow! You need some experience for this exercise, otherwise, you can injure yourself! A safer exercise for beginners is the good morning exercise with a barbell!
Reps: 10 -
Rest: 2 m
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Hack Squat Good Morning - Set 3
Weight: same as in the previous set ( example 15kg per side). The goal is just to slide with the hips forward but keep the back straight like an arrow! Otherwise, the lower part of the back will be more engaged! The movement is slow! You need some experience for this exercise, otherwise, you can injure yourself! A safer exercise for beginners is the good morning exercise with a barbell!
Reps: 10 -
Rest: 2 m
Seated Hamstring Curls Round 3
Additional Videos
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Seated Hams Curls - Max activation
Watch this video where I reveal the secret to engaging only the hamstrings!
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SET 1
Weight: not too heavy and not too light (example: 40kg). *Watch the additional video above, where I will reveal one secret to engaging the hamstrings to the max!
Reps: 10 -
Rest: 2 m
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SET 2: Cluster set
Weight: same (example: 40kg). AMRAP = as many reps as possible. Hit the failure
Reps: AMRAP -
Rest: 15s
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SET 2: Cluster set
Weight: same (example: 40kg). AMRAP = as many reps as possible. Hit the failure
Reps: AMRAP -
Rest: 15s
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SET 2: Cluster set
Weight: same (example: 40kg). AMRAP = as many reps as possible. Hit the failure
Reps: AMRAP -
Rest: 10s
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SET 2: half reps
Weight: 20% lighter (example: 30kg). AMRAP = as many reps as possible. Hit the failure. Do as many PARTIAL reps (half reps) as possible!
Reps: AMRAP -
Rest: 15s
Seated Hip Adductor machine Round 4
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Seated Hip Adductor - Set 1
Weight: not too heavy (example: 20kg). If you have weak adductors or have had an injury before, please be careful with this exercise. Control each rep, and do not go heavy here!
Reps: 15 -
Rest: 1m 30s
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Seated Hip Adductor - Set 2
Weight: slightly heavier (example: 30kg). If you have weak adductors or have had an injury before, please be careful with this exercise. Control each rep, and do not go heavy here!
Reps: 10 - 15 -
Rest: 2 m
Quadriceps Superset Round 5
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Leg Press - Set 1
Weight: heavy enough that you can do 10 reps (example: 40kg per side). Keep your feet lower on the surface to engage the quadriceps the most. Do not lock your knees at the top!
Reps: 10 -
Hack Squat - Set 1
Weight: Heavy enough that you can do 10 reps (example: 15kg per side). Rest at the bottom for 2 seconds. If you do not have a hack squat like this with safety pins, find a spotter who will hold the weights at the bottom for you for 2 seconds while you rest. Why is this rest at the bottom important? This way, as you want to go up from the relaxed position, more muscle fibers will be engaged instantly the moment you want to go up!
Reps: 10 -
Rest: 2 m
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Leg Press - Set 2
Weight: heavier (example: 50kg per side). Keep your feet lower on the surface to engage the quadriceps the most. Do not lock your knees at the top! You have to do 10 reps, not less!
Reps: 10 -
Hack Squat - Set 2
Weight: slightly heavier (example: 20kg per side). Rest at the bottom for 2 seconds. If you do not have a hack squat like this with safety pins, find a spotter who will hold the weights at the bottom for you for 2 seconds while you rest. Why is this rest at the bottom important? This way, as you want to go up from the relaxed position, more muscle fibers will be engaged instantly the moment you want to go up!
Reps: 10 -
Rest: 2 m
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Leg Press - Set 3
Weight: same as in the previous set (example: 50kg per side). Keep your feet lower on the surface to engage the quadriceps the most. Do not lock your knees at the top! You have to do 10 reps, not less!
Reps: 10 -
Hack Squat - Set 3
Weight: same as in the previous set (example: 20kg per side). Rest at the bottom for 2 seconds. If you do not have a hack squat like this with safety pins, find a spotter who will hold the weights at the bottom for you for 2 seconds while you rest. Why is this rest at the bottom important? This way, as you want to go up from the relaxed position, more muscle fibers will be engaged instantly the moment you want to go up!
Reps: 10
Featured Workouts
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This workout focuses 60% on hamstrings and 40% on quadriceps.
This workout consists of 2 parts. The first part is for the hamstrings, while the second one targets the quadriceps. The goal with this workout is to engage hamstrings more than usual because the bigger the hamstrings, the bigger your legs will look from the side!
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