Targeted Glutes and Hamstrings Training

December 23, 2010

Holiday training is not difficult for me as I am a very determined bodybuilder to take home more titles and I like the fashion photo shoots I obtain for dress and sportswear. This lifestyle is work that I love to do more so than my family nurse practitioner role in private practice.

This training session focused heavily on glutes and hamstrings.

Calves seated 45# plate/25#plate each side.

2 sets of 100 squeezing single leg at a time up to 25 reps till 100 reached then switch legs.

warm up knees- knee extension machine 30# 4 sets 30 reps.

Dead lifts:

135 x 10

155 x 10

175 x 8

195 x 8

Immediately after dead lifts

hamstring curls superset with glute kickbacks

60 x 10 curls

90 x 10 glute kickbacks

70 x 10 curls

100 x 10 glute kickbacks

80 x 10 curls

120 x 10 glute kickbacks

90 x 10 curls

120 x 10 glute kickbacks immediately into

Seated hamstring curl machine superset with seated abductor machine

90 x 10 curls

90 x 15 abductors

100x 10 curls

100 x 15 abductors

110 x 10 curls

110 x 15 abductors

120 x 10 curls

120 x 15 abductors

We are done for the Holiday. A few of us here at the gym planned a ski trip at Snowbowl over weekend.

Happy Training Days