Today is primarily a hamstrings day with some quads. I like to train legs twice a week. During other workouts, we may emphasize quads over hamstrings.

For the first move I have my legs banded with wraps for occlusion (blood-flow restriction—BFR). To do this, I wrap my legs at the top of the thighs for leg curls. Note that I only do this for one exercise. Then I untie the bands for my next exercise, the Butt Blaster machine. You may think you’re too manly to do this move, but I’m telling you that if you bend your knee all the way, pull your heel all the way in and go straight up with your foot, you get a great contraction in your hamstrings. Make sure you try this.

Because I’m emphasizing hamstrings, I use a Cybex leg press, which has a higher angle, allowing you to involve hamstrings more. You’ll hit a little bit of quads as well, but this version really works hamstrings. You can see this in the video. Notice that my toes are off the pad to recruit more work from the hamstrings by pushing through the heels.

Usually, when I perform seated leg curls I keep my back against the pad. But for this hamstrings workout, I’m leaning forward to really emphasize these lower legs muscles. Notice, though, that my ass is all the way back in the seat. This helps me emphasize contracting my hamstrings over and over in a short period. Then, you’ll finish this workout with Smith machine sissy squats.



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LYING LEG CURL 6 Sets x 8 Reps
Butt Blaster Machine 4 Sets x 8 Reps
LEG PRESS 4 Sets x 8 Reps
SEATED LEG CURL 4 sets x 8 reps

Post-workout cardio



Perform 20 minutes immediately after weight-training or add this session later in the evening



Sometimes you don’t feel that good when you get to the gym, but then you knock out a great workout. Never let your preconceived notions about your energy level dictate your workout. Go to the gym and train, and don’t cheat on your diet.

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