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DAY 15Legs, Calves & Lower Abs

The beginning of week 3 is upon us already—can you believe it? This means it is weigh-in day again. I’m down from 222 lbs to 217.8. That’s a solid drop in weight and I’ve also built muscle. I can see in the mirror that my body is evolving before my eyes. So should you.

When you’re weighing-in, always make sure it’s on the same scale at the same time, on the same surface so that there’s no variable.

We’ve also got a very special guest training with us today, CEO of GASP clothing and a very good friend of mine, Michael Johansson.

It’s that time again for legs, calves and lower abs.

 Print or Download Today's Workout

 

 Morning Cardio
30 minutes

Legs

Leg Extension
1 x 25/25*, 5 x 10**
leg-extension-a leg-extension-b

*First set is a drop set. Perform 25 reps, then immediately reduce the weight and complete another 25 reps.
**Pyramid: perform the first 10 reps using a weight that is light, then immediately increase the weight and complete another 10 reps. Continue increasing the weight every 10 reps until you’ve completed a total of 50 reps.

60 seconds of rest between sets

Superset x 3

Landmine Squat
25 Reps
landmine-squat-a landmine-squat-b
Hex Bar Squat
25 reps
hex-bar-squat-a hex-bar-squat-b
No rest between supersets.

 

Bulgarian Split
3 x 20 reps each leg*
bulgarian-split-squat-a bulgarian-split-squat-b

*First set is a drop set. Perform 25 reps, then immediately reduce the weight and complete another 25 reps.
**Pyramid: perform the first 10 reps using a weight that is light, then immediately increase the weight and complete another 10 reps. Continue increasing the weight every 10 reps until you’ve completed a total of 50 reps.

60 seconds of rest between sets
Smith Machine Front Squat
3 x 20 reps
smith-machine-squat-a smith-machine-squat-b
60 seconds of rest between sets

Calves

Seated Calf Raises
5 x 30
seated-calf-press-a seated-calf-press-b

60 seconds of rest between sets

Lower Abs

Circuit x 3

Captains Chair Leg Raises
20 Reps
leg-raises-a leg-raises-b
Medicine Ball Pass
Failure
medicine-ball-crunch-a medicine-ball-crunch-b
Cross-Body Mountain Climbers
Failure
mountain-climber-a mountain-climber-b
60 seconds of rest between circuits

 

 Evening Cardio
30 minutes

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