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Becker Built Hamstrings

2 min read

Ok people. A few weeks back I gave you my “to hell and back” quad workout that should have had you laid up for days! I got a lot of feedback from you guys saying that it was an intense but great workout. To complement that nauseating workout, I’d like to share with you my killer hamstring routine that will round out your lower body development and have your wheels screaming for mercy! These days, my training has been pretty consistent. I have a good group of guys that I train with and it’s nice to have training partners that like to train with the same level of intensity that I do. I like to split up my leg training into two parts, performing hamstrings early in the week and quads on Fridays. Because I work night shift, sometimes the days and times that I train varies. But I always make sure to get 4 days in between my quad and hamstring workouts.

Becker Built Hamstring Training

1) Stiff-legged dead lifts (smith machine):

1st set/ 30 reps with 95 lbs
2nd set/25 reps with 95 lbs
3rd set/15 reps with 135lbs
4th set/ 12 reps with 185lbs
5th set/ 10 reps with 225lbs
6th set/10 reps with 225lbs
7th set/10 reps with 250lbs
8th set/10 reps with 275lbs

2) Lying Leg Curls

9th set/20 reps with 60 lbs
10th set/15 reps with 80lbs
11th set/15reps with 100lbs
12th set/15reps with 120lbs

3) Seated Hamstring Curls

13th set/ 20reps with 90lbs
14th set/15reps with 100lbs
15th set/12reps with 120lbs
16th set/10reps with 140lbs

4) Smith Machine Lunges

17th set/12reps with 135lbs
18th set/10reps with 185lbs
19th set/ 8 reps with 225lbs

If you can still walk after that workout, drag your butt over to the water fountain and fill up your shaker cup with some H20, a scoop of 1st Phorm Ignition and two scoops of Phormula-1 to repair and rebuild your screaming hammies! I’m getting awesome results from this post-workout combination. Be sure to keep emailing me your questions and I will answer them in an upcoming blog entry. You can get in touch with me at: brett.becker@1stphorm.com. Until next time be consistent, and stay balanced!

The post Becker Built Hamstrings appeared first on 1st Phorm.

1st Phorm Athlete Brett Becker
1st Phorm Athlete Brett Becker



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