Total Bodybuilding Size & Strength Plan....
Learn the names of each muscle and find out what exercises work best! The smarter you are, the bigger you'll get!
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MUSCLE | ORIGIN | INSERTION | PRIMARY FUNCTION(S) |
Semitendinosus | Inner surface of the Ischail Tuberocity | Shinbone (Tibia) | Flexion and lateral rotation |
Semimembranosus | Inner surface of the Ischail Tuberocity | Shinbone (Tibia) | Flexion and lateral rotation |
Biceps femoris | Anterior-Outer surface of the Ischail Tuberocity | Fibula | Flexion |
Hamstring Workouts:
Exercise/Beginner Routine | # of Sets | # of Reps |
Straight-Legged Deadlifts | 2-3 sets | 8-12 reps |
Exercise/Intermediate Routine | # of Sets | # of Reps |
Straight Legged Deadlifts | 3 sets | 8-12 reps |
Lying Leg Curls | 3-4 sets | 8-12 reps |
Exercise/Advanced Routine | # of Sets | # of Reps |
Glute Ham Raises | 5 sets | 12-5* reps |
Standing Leg Curls | 3 sets | 8-12 reps |
Straight-Legged Deadlifts | 2-3 sets | 10-15 reps |
Tags: Legs
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