1010827 Back & Hamstrings workout

1.Lat pulldown 3x8 1 drop set

70lbs x 8(easy) 80lbs x 8 80lbs x 8

drop set 55lbs x10 40lbs x 10 25lbs x10

2.Horizontal row 3x8 1 drop set

100lbs x 8 100lbs x 8 100lbs x 8

drop set 70lbs x 10  60lbs x10 50lbs x 10

3.DB row 3x8l/r, 1 drop set

15kg x 8 15kg x 8 15kg x 8

drop set 10kg x 10 7.5kg x 9 5kg x10

4.leg curl on the functional trainer 3x8l/r, 1 drop set if you can do it

40lbs x 8 40lbs x 8 40lbs x 8

5.straight leg deadlift 3x10, 1 drop set

60kg x10 60kg x10 60kg x10 

drop set 40kg x10 30kg x10 20kg x10 

6.hip ext 3xmax

Use STX

12 15 15

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Eat:

早：一杯咖啡＋三顆蛋
中：三明治＋無糖綠茶
訓練後：一杯高蛋白
晚：紫米飯團