Program Introduction:
This is a upper/lower split focused on two of my favorite body parts that, in my opinion, truly completes the shape of a well developed posterior view. We’re going to play around with various rep ranges as well as tempo. So you should get a nice pump and burn throughout this workout. Now, the one thing I will say to you is that you want to think about the mind muscle connection. Some of the weights for this workout will get into near maximal loads, and so don’t make it an ego fest about simply going heavy for the sake of going heavy. Go heavy but keep your form first and foremost. It’s about working every muscle fiber as deeply and as fully as you can.
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You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program.
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Warm Up: Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.
| Exercise Name | Reps | Sets | Weight and Notes | Tempo | Rest |
| Straight Sets | |||||
| Pull Up (Assisted Machine or Body weight) |
S1 – 5r S2 – 5r S3 – 5r |
3 | 2/0/2 | 80-90s | |
| Ground Based Squat Machine Deadlift |
S1 – 15r S2 – 12r S3 – 12r S4 – 12r, 15r, 20r |
4 |
If you don’t have a GBS machine in the gym, perform it with either a hex/trap bar or DB’s held at your sides. Use a moderate heavy weight. Increase weight from S1 to S2, S3 leave the weight the same. S4 perform a drop set. |
2/0/2 | 80-90s |
| Lat Pull Down |
S1 – 12r S2 – 12r S3 – 10r S4 – 10r, 12r, 15r |
4 |
S1 and S2 use the same weight, S3 increase your weight. S4 is a rest pause set. In between each, you will rest 10 secs and continue. Use the SAME WEIGHT as S3. |
2/1/3 | 80-90s |
| Lying Hamstring Curl |
S1 – 8r S2 – 8r S3 – 6r S4 – 6r, 8r, 10r, 12r |
4 |
Start with a heavy weight, increase for each set from S1- S3. S4 perform as a drop set. |
2/0/2 | 80-90s |
| Meadow Rows |
S1 – 15r S2 – 12r S3 – 10r |
3 |
Start moderate/heavy, and increase the weight with each set. |
2/0/2 | 80-90s |
| Seated Hamstring Curl |
S1 – 15r S2 – 20r S3 – 25r |
3 |
Start with a moderate weight that gets you to start feeling the burn of fatigue by the last 4-5 reps. Leave the weight the same for each set, the difficulty increases with the increase of reps. WATCH YOUR TEMPO! |
2/1/4 | 80-90s |
TERMS AND REFERENCE
We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials. That can be found here: http://www.bodybuilding.com/exercises/
** AMRAP – As many reps as possible
** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise
** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.
** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.
** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over
** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.