Hamstring | Biceps Femoris Workout

Author Rod Ferris B.A. CPT CPAFLAFitness Level IntermediateType Muscle Specific
Days in Plan 3 Days Rest Between Sets:
Duration20 Min per session
Hamstrings are important for running and pretty much every sport imaginable. Make sure to train your hamstrings and quadriceps equally or injury could occur.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Hamstring
DeadLift Exercise Picture 1. DeadLift
Sets: 3Reps: 6
Leg Curl or Hamstring Curl Exercise Picture 2. Leg Curl or Hamstring Curl
Sets: 3Reps: 6
Notes:Push your hamstrings hard!
Jump Squat Exercise Picture 3. Jump Squat
Sets: 3Reps: 12
Day 2 - Hamstring
Day 3 - Hamstring

With this log you will be able to print off as many sheets as required to track this workout.

Hamstring | Biceps Femoris Basics

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