Hamstring Workout
For the past 14 weeks I have performed a weekly tri-setted leg workout which includes both quads and hamstrings. I decided for some odd, unknown reason (just sounded like a good idea!) that I wanted to add an extra leg day during the week. What I have done is added one other day of the week towards legs, alternating quadriceps with hamstrings, but I wanted to still work within a 75-85% of an estimated one rep max for the large muscle group exercises. So this is week four that I have incorporated this extra day but the 2nd workout for the hamstrings. In 48 hours, I will revisit the legs working my tri-sets again 
Warm Up:
5 minutes exercise bike level 8 x 2mintes, level 10 x 2 minutes, level 12 for last minute
Sitting leg curls: 4 x 20 @ 50 (30 sec rest b/t sets)
Working sets:
SUMO deadlifts (bar hits floor each rep): 1 x 12 @ 115, 3 x 10-12 @ 135 (60-90 second rest b/t sets) squeeze at the top of each rep
Good Mornings: 1 x 12 @ 70, 3 x 12 @ 90
Romanian deadlifts with deficit (bar never hits the floor):
4 x 6-10 @ 145 (1-2 rest b/t sets- I have to re-grip after the 5th rep and continue, and no, lifting straps do not help) squeeze at the top of each rep
Single leg prone leg curls: 4 x 15 @ 20 each leg
I’m playing with the weights along with using 75-85% of an estimated one rep max. This is short, sweet and to the point
