Hammies Slammies Level 3

For Optimal Results:
Follow this program for 6-8 weeks.
Before the Pump:
It is highly recommend to warm up before any type of weight training by doing a 5 to 10 minute inclined treadmill walk, elliptical, or precore session.

1. Kettlebell Swings – 3 sets of 15

2. Deadlift – 5 sets of 6-8

3. Stiff-Legged Deadlifts – 4 sets of 10

4. Dumbbell Lunges – 3 sets of 20

5. Squat Thruster with Ball – 4 sets of 20

6. Leg Curl – 3 sets of 15

7. Leg Extension – 3 sets of 15

8. Abduction Machine – 3 sets of 10-15

9. Russian Twists – 3 sets of 20 (each side)

10. Bicycle Crunches – 3 sets of 20

 
 
After the Pump:
Stretching at the very end of the session is such an important part of the equation. It helps keep the muscles flexible, healthy, and strong. I highly recommend saving a good 10-15 minutes at the end stretching the muscle or muscle groups that were worked that day.