Final Days of Bulk 2 - 259lbs - Glutes & Hamstrings
Legs (Glute/Ham Focus) & Forearms
Calf raise
3 sets of 10-20
Past failure lengthened partials on each
Glute Bridge (press through heel, toes up and out)
2 sets of 10-15
1 HEAVY drop set, partials to 20 on each (I start w 365, drop one plate off each drop set, next set to failure then past-failure partials to 20, drop, repeat)
Barbell RDL
1 warmup set
2 sets of 8-12 (true failure)
Seated Hamstring curl
3 sets of 10-15
Calf raise
4 sets of 10-20
Past failure lengthened partials on each
Forearm grip squeeze machine
3 sets 10-15
Forearm twist machine
2 sets in each direction