Hamstrings and core-Hamstrings och bål

My last evening workout: Hamstrings and core/abs-Mitt senaste kvällspass: hamstrings och bål/mage

* Deadlift/Marklyft(this mainly trains your lower back,but also hamstrings and quads-denna tränar mestadels nedre rygg,men också hamstrings och quadriceps)
2 sets 8-10 reps

* Stiff deadlift superset with legcurl/stela marklyft superset med lårcurl
3 superset 15-20 reps(stiff-stela) 6-9 reps(legcurl-lårcurl)

* Legcurl/Lårcurl
3 sets 7-9 reps

* Hip thrust (I do this for my butt mostly at the end-Jag kör denna övning framförallt för rumpan i slutet av passet)
4 set 9-12 reps

* Minicrunches superset with planks
2 supersets 20-30 reps(crunches) 1 min plank hold

* Bicycle crunches superset with planks twists
2 supersets 30 reps/each side (bicycle crunch) 15-20 plank twists

 

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