Hi Steemians. Today is Day 2 of my new Mass Building Training Program. Today I will be training Hamstrings and calf's.

My first exercise will be the Romanian Deadlift.

Image Source 'Google Images"

How to perform them

1. Walk up to the Barbell in the squat rack
2. Place feet slightly narrower than your hips apart
3. Grab the bar with an overhand grip. Hands should be slightly wider than your hips apart
4. Keep your knees slightly bent
5. Pull your shoulders back as far as you can
6. Exhale out as you slowly lower the bar down keeping the bar as close to your body as possible
7. Your bottom should travel out backwards as far a possible for you
8. Go down as far as you can until you feel a stretch in the back of your legs (Pause for a second at the bottom).
9. Exhale out and return the bar back to the top of the movement
   I will using a fairly heavy weight and will do 3 sets of 6 to 8 repetitions. Once per week.
   (This explanation is from one of my previous blogs).

The second exercise will be the Lying Leg Curl.

Image Source 'Google Images"

How to perform them

1. Adjust the machine for your height.
2. Lay face down on the lying leg curl machine.
3. Ensure that the pads are on the back of your legs between the bottom of your calf muscle and above your heel.
4. Make sure that your torso is on the bench (Knees just of the end of the bench). Make sure you fully straighten out your legs.
5. Position your toes straight out.
6. Curl your legs up as far as you can while exhaling out once you reach the top of the movement hold for 1 second.
7. Now slowly return back to the start position (inhaling in) and hold for 1 second at the bottom.
8. Now return to the start position.
   With this exercise I will be performing 3 sets of 8 to 10 repetitions.
   (This explanation is from one of my previous blogs).

The third exercise will be the Standing Calf Raise.

Image Source 'Google Images"

How to perform them

1. Grab a raised platform so you can stand on it with the balls of your feet. Make sure its high enough so you can get a good stretch in your calf's. See image on the left. This will be your start position.
2. Hop under the barbell so that the bar is resting on your traps behind your head.
3. Don't lock out your knees but keep your legs as straight as you can .
4. Now lift the bar up standing on the balls of your feet as high as you can.
5. Once at the top of the movement squeeze your calf muscles for on second.
6. Slowly lower back down to the start position until you get a full stretch at the bottom. (Don't bounce at the bottom); Hold for one second and repeat.
   I will be doing 3 sets of 12 to 15 repetitions.

The last and final exercise will be the Seated Calf Raise.

Image Source 'Google Images"

How to perform them
This exercise is performed like the Standing Calf Raise, however you will be seated and using the seated calf raise machine.

1. Sit in the machine and place the pad just above your knees as shown in above picture.
2. Place balls of your feet on the foot rest in front of you.
3. Raise up on to your toes as high as you can.
4. Once at the top of the movement squeeze your calf muscles for on second.
5. Slowly lower back down to the start position until you get a full stretch at the bottom. (Don't bounce at the bottom); Hold for one second and repeat.
   I will be doing 3 sets of 15 to 20 repetitions.
   WARNING! These ones will burn but I find them so rewarding and effective.