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Day 11Lower Back, Hamstrings & Upper Abs

This week I had somebody let me down. They were supposed to meet me at the gym for a cardio session together and they said their alarm clock didn't go off. We both know that’s bulls***. If they had a flight to catch, they would’ve been up. They just don’t value their own health, word, commitment or results enough to make the sacrifices I do. I trust you to buck that trend and follow this religiously.

It’s time for another lower back, hamstrings and upper abs workout already!

 

 

Morning Cardio - 25 Minutes

Lower Back, Hamstrings & Upper Abs Workout 

Lower Back

1. Deadlifts
3 Sets x 5, 5/5*, 8/8** Reps
Deadlift position 1 Deadlift position 2
*The second set is a drop set. Perform 5 reps, then immediately reduce the weight and complete another 5 reps.
**The third set is also a drop set. Perform 8 reps, then immediately reduce the weight and complete another 8 reps.  
- 90 seconds of rest between sets

 

Superset (3 Sets)

2a. Rack Deadlifts
10 Reps
rack-pull-position-a rack-pull-position-b
2b. Banded Good Mornings
20 Reps
banded-good-morning-position-a banded-good-morning-position-b
- 90 seconds of rest between supersets.

 

Hamstrings

3. Lying Hamstring Curl
3 Sets x 20, 10/10*, 10/10/10** Reps
LYING-HAMSTRING-CURL-A LYING-HAMSTRING-CURL-B
*The second set is a drop set. Perform 10 reps, then immediately reduce the weight and complete another 10 reps.
**The third set is a triple drop set. Perform 10 reps, immediately reduce the weight and complete another 10 reps, then reduce the weight again and finish with 10 more reps.  
- 60 seconds of rest between sets

 

4. Standing Cable Hamstring Curl
3  Sets x 20,15*,10** reps each leg 
STANDING-HAMSTRING-CURL-A STANDING-HAMSTRING-CURL-B
*The second set is a drop set. Perform 10 reps, then immediately reduce the weight and complete another 10 reps.
**The third set is a triple drop set. Perform 10 reps, immediately reduce the weight and complete another 10 reps, then reduce the weight again and finish with 10 more reps.  
No Rest Between Sets

 

Upper Abs

Circuit (3 Sets)

5a. Barbell Straight-Arm Situps
10 Reps
bb-straight-arm-situp-a bb-straight-arm-situp-b
5b. Barbell Rollouts
10 Reps
rollouts-a rollouts-b
5c. Crunches
10 Reps
crunches-a crunches-b
On the last 2 circuits, switch the crunches to alternating oblique crunches.
- 60 seconds rest between sets

 

Evening Cardio - 25 Minutes


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