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Pull/Pull Weight Training Program 4- Hamstrings, Abdominals & Obliques
Exercise # of Sets # of Repetitions Weight Load
HAMSTRINGS
Barbell Stiff Leg Deadlifts 5 10 to 12 Light to Moderate
Lying Leg Curls 4 10 to 12 Light to Moderate
Standing Leg Curls 4 10 to 12 (each leg) Light to Moderate
ABDOMINALS
Hanging Knees to Chin Raises 3 20 to 25 Performed with No Weight
Abdominals Flutter Kicks 3 20 to 25 Performed with No Weight
Abdominals Tuck Crunches 3 20 to 25 Performed with No Weight
OBLIQUES
Oblique Crunches 3 15 to 18 (each side) Performed with No Weight
Hanging Oblique Knee Raises 3 15 to 18 (each side) Performed with No Weight
Flutter Kick Oblique Crunches 3 15 to 18 (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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