Iron Intelligence: Day 76 - Hamstrings And Calves

Ready to rest yet? Your final workout of the week gives your posterior chain and calves some attention, while letting your upper body take a break.

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This routine is a burner, but by now you and your hamstrings know it well. In fact, those muscles might be terrified, and it's up to you to make sure it lives up to their greatest fears.

Day 76: Hamstrings and Calves
1

Machine Leg Curl

2 sets of 8-12 reps, no rest between legs. Once one leg hits failure, switch to other, and then switch back, then switch back again. So you might get 8-12 reps per leg, then another 5-6, then another 3-5. Those three segments count as one set.
Seated Leg Curl Seated Leg Curl

Superset
2

Glute Ham Raise

2 sets of 10-14 reps
Glute Ham Raise Glute Ham Raise

Machine Leg Curl

2 sets of 10-12 reps, using both legs
Seated Leg Curl Seated Leg Curl

3

Deadlift

1 set of 20-24 reps, plus another taken close to technical failure with the same weight. This usually ends up around 15 reps.
Barbell Deadlift Barbell Deadlift

4

Standing single-leg bodyweight calf raise (Shown with dumbbells)

Maximum reps on one foot, then switch to the other, and repeat alternating until only capable of 6-8 reps
Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise

5

Seated Calf Raise

3 sets of 15-20 reps
Seated Calf Raise Seated Calf Raise

Superset
6

Standing Calf Raise

3 working sets of 10-15 reps
Standing Calf Raises Standing Calf Raises

Bodyweight standing calf raise (Shown with dumbbells)

3 sets to failure
Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise


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