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Pull/Pull Weight Training Program 1- Hamstrings, Abdominals & Obliques
Exercise # of Sets # of Repetitions Weight Load
HAMSTRINGS
Lying Leg Curls 5 12 to 15 Light to Moderate
Dumbbell Lunges 5 12 to 15 (each leg) Light to Moderate
ABDOMINALS
Hanging Knees To Chin Raises 4 15 to 20 Performed with No Weight
Fingers to Toes Abdominals Crunches 4 15 to 20 Performed with No Weight
OBLIQUES
Oblique Crunches 4 12 to 15 (each side) Performed with No Weight
Flutter Kick Oblique Crunches 4 12 to 15 (each side) Performed with No Weight
Exercise each muscle group once or twice per week. Allow a minimum of 48 hours between workouts for the same muscle group.
 
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