Hams, Calf and Delts at MBS 2019
If you have weak body parts you need to target them. I want bigger hammies, delts and calfs (I want bigger everything! But these need special attention.) so I often train them on their own and again grouped with another muscle group. I always train Hammies with something else. In this workout I train all three weak body parts together.
Special thank you to MBS for allowing me to film in their gym
https://www.mbsgym.com.au/
HAMMIES, DELTS and CALFS PROGRAM:
Hammies
Standing One Leg Curl
4 sets x of 15-20 reps (each leg)
Walking Lunges Weighted
3 sets x 20 lunges
(Lying Leg Curl
4 sets x of 15-20 reps
Calfs
Seated Calf Raises
3 sets x of to failure
Leg Press Calf Flexes
3 sets x of to failure
Standing Calf Raises
3 sets x of to failure
Delts
Smith Machine Press
3 sets x of 15-20
Machine Rear Delts
3 sets x of to failure
3 x Super set
Barbell Upright Row Narrow Grip x 10 reps
Barbell Upright Row Wide Grip x 10 reps
Front Raises (Dumbells)
3 sets x to failure
*Note. You will see that I did a set of front raises with a barbell. I couldn’t keep doing these as it was aggravating my elbow injury. If you can’t perform one exercise, for whatever reason, there’s always an alternative way to do that exercise.