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Day 11:Lower Back, Hamstrings & Upper Abs

Overview: program
Overview: training
Overview: nutrition
Overview: supplements
Day 1: quads, lower abs & calves
Day 2: chest & shoulders
Day 3: arms
Day 4: lower back, hamstrings & upper abs
Day 5: upper back & calves
Day 6: active rest day
Day 7: active rest day
Day 8: quads, lower abs & calves
Day 9: chest & shoulders
Day 10: arms
Day 11: lower back, hamstrings & upper abs
Day 12: upper back & calves
Day 13: active rest day
Day 14: active rest day
Day 15: legs, calves & lower abs
Day 16: chest & shoulders
Day 17: arms
Day 18: hamstrings, lower back & upper abs
Day 19: back & calves
Day 20: active rest day
Day 21: active rest day
Day 22: quads, calves, and lower abs
Day 23: chest & shoulders
Day 24: arms
Day 25: hamstrings, lower back & abs
Day 26: back and calves
Day 27: active rest day
Day 28: active rest day
Day 29: quads
Day 30: chest & shoulders
Day 31: arms
Day 32: hamstrings, lower back & upper abs
Day 33: upper back & calves
Day 34: active rest day
Day 35: active rest day
Day 36: quads & calves
Day 37: chest & shoulders
Day 38: arms
Day 39: hamstrings, lower back & upper abs
Day 40: upper back & calves
Day 41: active rest day
Day 42: active rest day
Day 43: quads, calves & lower abs
Day 44: chest & shoulders
Day 45: arms
Day 46: hamstrings, lower back and upper abs
Day 47: back & calves
Day 48: active rest day
Day 49: active rest day
Day 50: quads, calves & lower abs
Day 51: chest & shoulders
Day 52: arms
Day 53: hamstrings, lower back & upper abs
Day 54: upper back & calves
Day 55: judgement day!
Day 56: photo shoot day

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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