Deadlift Day
StrengthAdvanced
Deadlift-focused workout with accessory movements for the posterior chain. Heavy pulls followed by targeted hamstring and back work.
Equipment: barbell, dumbbells, leg curl machine
Exercises
- Conventional Deadlift5 sets × 5 repsRest: 180sWork up over 2 warm-up sets, brace hard
- Romanian Deadlift3 sets × 8-10 repsRest: 90sLighter weight, feel the hamstring stretch
- Barbell Hip Thrust3 sets × 10-12 repsRest: 90sPause at top, squeeze glutes
- Leg Curl3 sets × 12-15 repsRest: 60sSlow eccentric
- Back Extension3 sets × 12-15 repsRest: 45sHold a plate for added resistance
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