Alternatives to SLDLs and Goodmornings

[Winter]

First off, I'd like to show you my schedule - There is really no way for me to change it because I set it up according to my weekly schedule(schooling, etc)

Monday: Off
Tuesday: Back/Bis
Wednesday: Shoulders/Tris
Thursday: Legs
Friday: Off
Saturday: Chest
Sunday: Off

By legs day, I would really like to target my hams more because they have been lacking a bit. The only problem I have is that my lowreback is still sore from tuesday's backworkout(deadlifts) and I would love to do SLDLs and Goodmornings to hit my hams, but the lowerback is a pain. Ontop of that, my lowerback is already getting a bit of beating from my squats.

Anyone have any good alternatives to SLDLs/Goodmornings to hit the hams besides leg curls(This is my main ham workout).

Thanks.

 

[Insane_Man]

GHR or dimel deads

Really I think your problem is that your leg and bvack day are simply too close together. I would move legs to sat, that way you've got 2 days in between. Shoulders and chest I wouldn't worry as much about overlap, but then again I don't do much for those ever.

 

[Winter]

Mind showing me how to do GHR / dimel deads? What does GHR stand for? I used to put shoulders/triceps/chest all in one day and I was too tired to even move on after chest. I've tried stacking chest/tris together and putting shoulders with back/bis, but that didn't workout well either. This is probably the best schedule I can go by in my situation.

 

[blackbeard]

chest/delts/tris in 1 workout is not easy..
it is the better way to go for most..if you think you can move the same weight for delts after doing bench think again..that is not the objective if you should group those 3 together..it is to do the most you can do on THAT day for the givenreps you want to hit

anyway i dont think you have enoug rest between back and squats..i assume you are doing DL's on back day? my other question why do you need alternatives to SLDL and GM's?

given what you have how about this
tues-bench
wed squats
thurs-delts/tris
sat-deads/back/bis

 

[pullinbig]

spread your workout out. have 3 days between back and legs.

 

[Behemoth]

GHR = Glute Ham Raise btw. Great exercise if you can do it.

 

[Winter]

Alright. Thanks everyone. I'm going to try my best to move my days around, but its going to be hard because of my schooling schedule w/ other priorities I have.

 

[Winter]

chest/delts/tris in 1 workout is not easy..
it is the better way to go for most..if you think you can move the same weight for delts after doing bench think again..that is not the objective if you should group those 3 together..it is to do the most you can do on THAT day for the givenreps you want to hit

anyway i dont think you have enoug rest between back and squats..i assume you are doing DL's on back day? my other question why do you need alternatives to SLDL and GM's?

given what you have how about this
tues-bench
wed squats
thurs-delts/tris
sat-deads/back/bis

I know chest/tris/shoulders is way too much for one day, that's why I made it into 2days: Chest and Tris/shoulders. I need alternatives to SLDLs and GMs because my lowerback is still sore back day, which is 2days before leg day.

 

[blackbeard]

I know chest/tris/shoulders is way too much for one day, that's why I made it into 2days: Chest and Tris/shoulders. I need alternatives to SLDLs and GMs because my lowerback is still sore back day, which is 2days before leg day.

but anything that is effective in hitting that area will be hard to do if you are sore...

pull-thrus are a very good exercise and you wont have to worry about stabilizing a bar on ur back

 

[luquillo78]

My hams get really hit with weighted reverse hypers.

 

[AngryMuscles]

it sucks that our gym doens't have reverse hyper machines.......so it's sldl, pull thrus, squats, sumo deads and leg curls...lol