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Workout Plan Of The Month!

Notice! This was the last workout program of the month in this section. For the next year we will be doing a full-year workout guide with monthly workouts that progress from one to the next.

By: Todd Opheim

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. Click here to check it out and get started! 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 Curls4 x 15, 12, 10, 8
Romanian Deadlifts4 x 15, 12, 10, 8
Standing Hamstring Curls4 x 15, 12, 10, 8
Hyperextensions3 x 15
Leg Extensions3 x 15
Squats4 x 15, 12, 10, 8
Leg Press4 x 15, 12, 10, 10



Day #2
Incline Dumbell Press4 x 12, 10, 8, 6
Decline Barbell Press4 x 12, 10, 8, 6
Pec Deck Flyes4 x 12, 10, 8, 6
Seated Barbell Military Press4 x 12, 10, 8, 6
Barbell Upright Rows4 x 12, 10, 8, 6
Reverse Pec Deck4 x 12, 10, 8, 6
Machine Shrugs4 x 12, 10, 8, 6



Day #3
Chin upsAs many sets as it takes to get to 50 reps
T Bar Rows4 x 12, 10, 8, 6
Pulldowns4 x 12, 10, 8, 6
One Arm Dumbell Rows4 x 12, 10, 8, 6
Dumbell Pullovers4 x 12, 10, 8, 6



Day #4
Alternate Dumbell Curls4 x 12, 10, 8, 6
Dumbell Hammer Curls3 x 12, 10, 8
Concentration Curls3 x 12, 10, 8
Skull Crushers4 x 12, 10, 8, 6
Weighted Dips (Body Upright)3 x 12, 10, 8
V Bar Pushdowns3 x 12, 10, 8
Reverse Crunches3 x 15
Theraball Crunches3 x 15

Check out my new workout videos which you can download online! Click here!

Please contact me if you have any questions at OPT4FIT@OPT4FIT.com.

PREVIOUS WORKOUTS OF THE MONTH:

April - Get Back! Focus on Building Back Size
March - Lower Body Slim-Down/Upper Body Mass Gaining
February - Four Day Split
January - Dumbell Workout
December - Holiday Maintenance
November - Torso/Limbs Split System
October - Mass Gainer
September - Plateau Buster
August - Precontest Program
July - For Advanced Bodybuilders
June - Advanced Program

More Workout Programs / More Bodybuilding Info / Todd's Competition Day

Workout Of The Month!
opt4fit@opt4fit.com

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