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LEG WORKOUT TO BUILD BIG HAMSTRINGS & GLUTES

By Obi Vincent

Experience
Intermediate (2-3 years)
Time
33 minutes/day
Good for
Build Muscle, Bodybuilding, Gain Strength
Equipment
Abduction/Adduction Machine, Glute Ham Developer (GHD), 1 x Kettlebell, Loop Bands, Barbell, 2 x Dumbbell, Flat Bench, Seated Leg Curl Machine, Lying Leg Curl Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This workout is perfect for both MEN & WOMEN of all fitness levels looking to build strong legs focusing on Hamstrings, Glutes and Lower Back. Full workout and a lot of top tips explained to help you throughout the workout.

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Day 1 - Lower

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Circuit
Thigh Abductor demonstrationPlay Thigh Abductor demonstration
2 sets, 10 reps, (rest 60s)
PRE WORKOUT PREP Pick ATLEAST 2 of these options (better yet all 3)
Time between exercises: 60s
Show Alternative Exercises
Glute-Ham Raise (hands behind hips)
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Banded Kettlebell Goblet Squat demonstrationPlay Banded Kettlebell Goblet Squat demonstration
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Sumo Deadlift demonstrationPlay Barbell Sumo Deadlift demonstration
3 sets, 12 reps, (rest 60s)
NO dead stop 2-3sec Tempo
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Reverse Lunge demonstrationPlay Dumbbell Reverse Lunge demonstration
3 sets, 10-12 reps, (rest 60s)
With deficit 2-3sec Tempo
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
3 sets, 12 reps, (rest 60s)
2-3sec tempo and pause at the top
Time between exercises: 60s
Show Alternative Exercises
Split Stance Dumbbell Romanian Deadlift
3 sets, 10 reps, (rest 60s)
2-3sec tempo and pause at the top
Time between exercises: 60s
Show Alternative Exercises
Circuit
Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 8-10 reps, (rest 60s)
or you can do this to failure
Time between exercises: 60s
Show Alternative Exercises

Date Created: 3/12/2021, UTC


Last Updated: 10/31/2021, UTC

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