Moving onto hamstrings and shoulders

With the hamstrings, I put in 2 to 3 sets on the reverse leg extensions most of the time

This is followed by a Super Mez Set with leg press but I put my heels right at the top of the foot plate and press with heels. I don’t lock out. I keep the tension on my hamstrings, not on my knees or quads. Then I continue to rep with quite a fast pace, with much slower reps on the reverse leg extension.

After the hamstrings come the shoulders which are normally subjected to 5 different exercises. A typical shoulder workout is as follows;


First exercise is standing cable front rows – 3 sets

The second is seated lateral dumbbell raises – 3 sets

The third exercise is a seated dumbbell press – 3 sets
(these exercises above work the front and side delts)

My fourth exercise for rear delts are an incline dumbbell reverse lateral raises where I keep my face down and my chest on the bench – 2 sets

Fifth exercise is the rear barbell shoulder press behind my neck – 1 to 2 sets

Sixth exercise is barbell or dumbbell shrugs – 3 sets

That finishes the shoulders and the workout for the day