Back -Hamstring workouts (nr4): 1day/ Week

Bodybuilding workout program to build wider and stronger Back-hamstring muscles. Ryggträning-Hamstring.

One day a week.

warm up                                          5 min

1.Lat pulldown one hand                 3*10

2.Leverage seated row machine     3*10

3.Bent over dumbbell row                3*10

4.Lat pulldown opposite  grip 3* 10

5.Dumbbell deadlift                          3*10

6.Lying leg curl                                3*10

7.Seated leg curl machine               3*10

8.Standing hamstring machine         3*10

9. Stretching                                 5 min


SSPJSSM journal of sport and medicine


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