Freak Show said:
Phemomema- is there anything you DON'T know?
lots, like your phone number baby
as for a program, here's mine for a ham/glute workout... work with it how you will... (after proper warm up... )
wide stance squats... 4 sets 12-10-8-6 (increase weight as i go), then 1 set light for about 20 reps, just to get the blood flowing..
romanian dls - 4 sets (same rep scheme) alternate grip when it gets heavy...
wide stance leg press or hack squat... 5 sets 12-10-8-10-12 (pyramid weights)
lunges (optional) with either db or bb... 3 sets ( i rarely change the weight on these since i'm usually exhausted when i get here...
ham curls (machine) - 4 sets (do single legs if you're brave) 12-10-8-6 (I confess to only doing 2 or 3 sets of these sometimes... i hate them)
and the kicker ...
back extensions... really concentrate on using your ham/glutes... and go heavy as you can for all sets, as much/many as you can... when your hams and glutes are shaking and tears are running down your face, then you can go home..
make sure to stretch a lot...
thats just an average leg day with ham/glute concentration for me