Notice! This was the last workout program of the month in this section for the time being. For the next year we will be doing a full year workout guide with monthly workouts that progress from one to the next. Start at the beginning and at the end of the year you will be much closer to building the physique of your dreams. Check out the previous workout programs of the month below.
Ham(s) and Legs Workout Program!
Last month, I gave you a workout focusing on increasing the width of you're back, as that is a personal area of weakness. My other major area of weakness is in hamstring depth and detail. With that in mind, this month's workout will focus on prioritizing hamstrings in the workout. I have changed up the exercises from last month to add some variety to the program. Rest intervals should once again be 60-90 seconds, and you should follow a 2 days on/ 1 day off/ 2 on/ 1 off/ repeat schedule.
Note: 4 x 15, 12, 10, 8 means that you should do 4 sets with the first set consisting of 15 reps. The second set should have 12 reps, the third set should have 10 reps and the last should have eight. Be sure to use weight that lets you reach failure at that number of reps. In other words, you should not be physically able to do MORE than the recommended amount of reps so pick a weight that puts you in that rep range.
| Day #1 | |
| Lying Hamstring Curls | 4 x 15, 12, 10, 8 |
| Romanian Deadlifts | 4 x 15, 12, 10, 8 |
| Standing Hamstring Curls | 4 x 15, 12, 10, 8 |
| Hyperextensions | 3 x 15 |
| Leg Extensions | 3 x 15 |
| Squats | 4 x 15, 12, 10, 8 |
| Leg Press | 4 x 15, 12, 10, 10 |
| Day #2 | |
| Incline Dumbell Press | 4 x 12, 10, 8, 6 |
| Decline Barbell Press | 4 x 12, 10, 8, 6 |
| Pec Deck Flyes | 4 x 12, 10, 8, 6 |
| Seated Barbell Military Press | 4 x 12, 10, 8, 6 |
| Barbell Upright Rows | 4 x 12, 10, 8, 6 |
| Reverse Pec Deck | 4 x 12, 10, 8, 6 |
| Machine Shrugs | 4 x 12, 10, 8, 6 |
| Day #3 | |
| Chin ups | As many sets as it takes to get to 50 reps |
| T Bar Rows | 4 x 12, 10, 8, 6 |
| Pulldowns | 4 x 12, 10, 8, 6 |
| One Arm Dumbell Rows | 4 x 12, 10, 8, 6 |
| Dumbell Pullovers | 4 x 12, 10, 8, 6 |
| Day #4 | |
| Alternate Dumbell Curls | 4 x 12, 10, 8, 6 |
| Dumbell Hammer Curls | 3 x 12, 10, 8 |
| Concentration Curls | 3 x 12, 10, 8 |
| Skull Crushers | 4 x 12, 10, 8, 6 |
| Weighted Dips (Body Upright) | 3 x 12, 10, 8 |
| V Bar Pushdowns | 3 x 12, 10, 8 |
| Reverse Crunches | 3 x 15 |
| Theraball Crunches | 3 x 15 |