Found inside – Page 347Scott Press Zorros Forearms: Barbell Wrist Curl Dumbbell Wrist Curl Hammer Curls Reverse Body Drag Reverse Forearm Preacher Curl Hamstrings: Ball Hamstring ... Found inside – Page 75... this exercise may include the following variations: - Dumbbell RDL - Single-leg RDL with a dumbbell or kettlebell • Nordic hamstring curl. Found insidePhysioball Hamstring Curls (Pull focus), 95, 142 Physioball Single-arm DB Row (Pull ... Single Dumbbell Unilateral Chest Press (Push focus), 35 described, ... Found inside – Page 5... Lunge Lateral Band Walk Dumbbell Lateral Lunge Hamstring Curls Hamstring Curl on the Ball Single-Leg Hamstring Curl on the Ball TRX Hamstring Curl 10 13 ... Found inside – Page 317... 115 Suicide Shuffle, 112 Weighted Leg Raises, 114 Week 5: Tuesday Alternate Dumbbell Bench, 118 Band Bi (Bicep Curls with Band), 121 Contralateral Row, ... Found inside – Page 67... (preacher curl and dumbbell curl) • Triceps (cable triceps push-down and seated triceps extension) Day 2: Lower Body • Glutes, quads, hamstrings (leg ... Found inside – Page 33... Side lunge x 2 Reverse curl x 4 ( rest two minutes between sets three and ... overhead press x 2 Dumbbell lying hamstring curl x 4 Dumbbell kickback x 4 ... Found inside... Leg Press Leg Extension HAMSTRINGS Deadlift Romanian Deadlift Lying Leg Curl Flat-Bench Dumbbell Leg Curl Standing One—Leg Curl Seated Machine Hamstring ... Found inside – Page 178Dumbbell Hamstring Curl dumbell (A) (B) Tip: If you do not have access to a hamstring curl machine, this can be done lying facedown on the floor while ... Found insideLegs Goblet Squat* Dumbbell Squat Dumbbell Romanian Deadlift Dumbbell Lunge (Walking or In-Place, Forward or Reverse) Nordic Hamstring Curl* Standing ... Found inside – Page 116... •SuS 2: Dumbbell lunge (medium/heavy weight 3 x 8) and Lunge jump 3 x 12; ... lunge (dumbbells); 4 x 8 medium weight • SuS 4: Swiss ball hamstring curl ... Found inside – Page 396... 173 two - arm dumbbell row , 171 , 171 Lean body mass , 314 , 315 , 321 Leg curl with ankle weight , 234–35 , 234–35 body - weight , 234 , 234 lying ... Found inside – Page 224Dumbbell leg curl , 130 , 130 Dumbbell lunge , 51 , 51 Dumbbell press , 116 , 116 Dumbbell pullover extension , 203 , 203 Dumbbell single - arm bench press ... Found inside... Variations: Dumbbell goblet squat Dumbbell squat Barbell front squat Leg ... Walking lunge with dumbbells Step up with dumbbells Leg curl Variations: ... Found inside – Page 55... squat using tubing back thigh leg curl barbell / dumbbell squat chair ( hamstrings ) squat hamstring curl buttocks leg press barbell / dumbbell squat ... Found inside – Page 149... Lat pulldown Single-leg calf raise Cable triceps pushdown Dumbbell lateral ... Narrow-grip dips Seated DB shoulder press Machine hamstring curl Dumbbell ... Found inside – Page 121Hamstring Curl 2. Dumbbell Lat Row or Seated Lat Row 3. Step - Up or Leg Extension 3. Dumbbell Lateral Raise 3. Straight - Leg Deadlift 3. Bar Dip 3. Found inside – Page 124Hamstrings & Glutes —Lying Hamstring Curl machine, or Lying Dumbbell Hamstring Curl —Standing Hamstring Curl machine —Butt blaster machine —Roman Chair ... Found inside – Page 549Single-leg elevated-feet plank, 280, 280 Single-leg hip raise, ... Single-leg single-arm rotational dumbbell row, 82,82 Single-leg sliding leg curl, 245, ... Found inside – Page 129MASS-BUILDING EXERCISE SETS REPS Deadlift 4 8 Good Morning 3 10 Glute-ham Raise 3 To failure Leg Curl 3 15 BEGINNER'S EXERCISE SETS REPS Dumbbell Deadlift 3 ... Found inside – Page 345One-leg one-arm dumbbell Romanian deadlift (page 149) One-leg 45-degree ... 176) One-leg dumbbell bench hip thrust (page 177) Hip-thrust hamstring-curl ... Found insideFull Body Mobility Warm-up Dumbbell “T” Raise Lunge Stretch Physioball Leg Curl ... Mobility Warm-up Active 90/90 Hamstring Stretch Quad Thoracic Rotations ... Found inside... 1 Dumbbell Squat thighs (alternate with Ballet Squat, this page 12-15 3 90 this page) hamstrings Lying Leg Curl (alternate with Dumbbell Lunge, ... Found inside – Page 407dumbbell hack squat and lateral raise , 234 dumbbell swing and standing triceps curl ... 195 with Smith machine , 199 Hammer curl , 68 Hamstrings . Found inside – Page 61... of Lying Dumbbells Triceps Extension • Ball Hamstring Curl instead of Stiff-Leg Dumbbell Deadlift • Dumbbell Lateral Raise instead of Standing Dumbbell ... Found inside – Page 236... 137 face pull 145 hammer curl 149 hollow body hold 151 incline dumbbell fly 141 leg extension 154 lying leg curl 156 nordic hamstring curl 157 posterior ... Found inside – Page 211LEGS AND HIPS Barbell Squat 34 Dumbbell Squat 35 Lunge 36 Lateral Lunge 37 Single-Leg Squat 38 Dumbbell Step-Up 40 Stability Ball Hamstring Curl 42 ... Found inside – Page 254... 10 reverse fly hamstring curl Dumbbell Pg 120 | 3 × 10 Suspension Pg 134 || 3 × 10 | Lat pulldown Pg 129 |3 × 10 bench press push-up Goblet squat Pg 103 ... Found inside – Page ix... Deadlift jump Dumbbell fighter's lunge Dumbbell goblet squat Dumbbell ... dumbbell Romanian deadlift One-leg squat One-leg stability ball leg curl ... Found inside – Page 248MONDAY STRENGTH > Single-leg machine leg press > Ski-turn wall sit Do three one-minute reps. > Exercise ball hamstring curl > Dumbbell shoulder press or ... Found inside – Page 411... 217 , 217 bent - leg kickbacks , 223 , 223 biceps curls with dumbbells ... 222 , 222 chest presses with dumbbells , 210 , 210 dumbbell pullovers ... Found inside... Curls (Dumbbell Curls) Concentration Curl Hammer Curl Incline Bicep Curl ... Dumbbell Row(Medium Row) Low Dumbbell Row SeatedCable Row Hamstring Curl ... Found insideLying hamstring curl (#168) 3 sets × 8 reps 30 seconds of rest B2. Dumbbell step-up (#121) 3 sets × 8 reps/side 30 seconds of rest B3. Found inside – Page 175Lying Leg Curl . ... .130 Multi—Angle Dumbbell Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . .69 One—Arm Overhead Press . Found inside – Page 247In addition, relative hamstring recruitment increased and side-to-side ... 12 Lying Leg Curl 2 10 Lat Pulldowns 1 15 Ball Squat Dumbbell Floor Touches 1 10 ... Found inside – Page 201... One-arm dumbbell row Dumbbell pull-over Machine preacher curl Machine triceps ... one-leg hamstring curl Donkey calf raise Barbell bench press; dumbbell ... Found inside – Page 304... as ultimate goal , 15-21 Flat bench dumbbell presses , 235 , 235 Flutter ... 229 222 leg curls , 230 , 230 seated dumbbell presses , 233 , leg press ... Found inside – Page 58He has the same meticulous Lying Dumbbell Leg Curl* nature when it comes to ... I Include stiff'legged and curling moves in all of your hamstring routines. Found inside – Page 216... dumbbell lateral raise Back One-arm dumbbell row One-arm cable lat pulldown Legs One-leg squat One-leg leg press One-leg leg extension One-leg leg curl ... Found insidePush-up • One-arm dumbbell row • Stability ball wall squat with biceps curl ... Straight-legged deadlift • Hamstring curl machine • Barbell walking lunge ... Found inside – Page 29... 4 Leg Curl 3 #32 BEGIN N ER'S EXERCISE Leg Press REPS 10,10,12,12 Dumbbell Lunge 10.10.10 #33 AT-H O M E EXERCISE Reverse Hamstring Curl Exercise Ball ... Found inside – Page 177Dumbbell Hamstring Curl If you do not have access to a hamstring-curl machine, this can be done lying facedown on the floor. Hold a dumbbell between your ... Found inside – Page 166Every hamstring muscle is a two-joint muscle, whereas only one quad ... are a variety of leg curls such as seated, prone, dumbbell, and ball leg curls along ... Found inside – Page 132Dumbbell flat pullover 3 8 Superset 4 (core) 7. Lying leg raise 3 8 8. Back extension 3 8 Superset 5 (arms) 9. Cable rope curl 3 8 10. Found inside – Page 252... 75 machine leg curl 8O overhead barbell lunge 73 overhead split squat 69 infraspinatus external dumbbell rotation 134—5 external rotation 136—7 internal ... Found inside – Page 264Extra-protein (whey) powder, 243, 252 EZ-curl bar bench press, 210, 210 EZ-curl ... 118, 118 single-leg squat, 117, 117 supinating dumbbell curl, 121, ... Found inside – Page 121... muscles 37 deltoid muscle 34 forearm muscles 42 hamstring muscles 49 hip ... 93-94 dumbbell preacher curl 82-83 flat dumbbell fly 65-66 hanging leg ... Found inside... 8 8 Dumbbell 12 Low cable 12 Romanian 12 Dumbbell fly 12 front lunge 10 10 dead lift 10 8 8 8 Leg 12 Upright row 12 Leg curl 12 Dumbbell 12 extension 10 ... Found inside – Page 35394 Dumbbell Curl on Swiss Ball. 9} Hyperextension. 9} Kneeling Band Pull-Down. 92 Leg Lili. 94 One-Arm Band Row. 92 Reverse Band Cull.