Today, I concentrated on Hamstring exercises. This is what I call Leg Day 2. I had a lot of energy today, so instead of sticking to 4 exercises with 6 sets, I pushed to 5 exercises with 6 sets. The seated hamstring curls were shorted by one set because I ran out of juice!
A key learning today was to move this second leg day out a day and exercise something in between them. Considering this learning, I’ll move my arm day between these two leg days to give the legs a little break so the intensity will remain the same over the course of this routine.
One note: The “x40” under the Ab-x machine means I am not using any weight other than bodyweight. I tend to avoid doing more than one weighted abdominal exercise during a routine. I wanted to make this note to avoid confusion.
Here’s my work out for Leg Day 2.
Leg press: 208×12; 298×12; 298×12; 298×12; 298×12; 298×12
Lying ham curls: 40×12; 50×12; 60×12; 70×12; 60×12; 50×12
Standing one legged ham curl: 20×12; 30×12; 40×12; 50×12; 50×12; 40×12
Romanian deadlift: 45×12; 65×12; 85×12; 105×12; 85×12;
Seated hamstring curls: 50×12; 70×12; 75×12; 80×12;70×12;
Ab machine: 130×12; 150×12; 170×12
Ab-x machine: x40; x30; x20
Treadmill: hill program level 5 20 minutes