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8-Week Hardcore Daily Video Trainer - Banner Image

Day 4:Lower Back, Hamstrings & Upper Abs

Overview: 8-week hardcore trainer
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

After today’s first cardio session, I noticed just how much I was sweating, which is why it’s so important to stay hydrated. Drinking enough water is one thing, but making sure you add your HYDRA-CHARGE to it is just as important to get those 5 different electrolytes in there. You will also want to add a little bit of sea salt to your meals to keep your sodium and aldosterone levels happy.

Right now, it’s time to crush lower back, hamstrings and upper abs.

 

 

Morning Cardio - 20 Minutes

Lower Back, Hamstrings & Upper Abs Workout

Lower Back

1. Deadlifts
3 Sets x 10 reps
- 60 seconds of rest between supersets

 

Hamstrings

Superset (3 Sets)

2a. Seated Leg Curl
10 reps
2b. Glute Ham Raises
10 reps
On the final set of seated hamstring curls, do a triple drop set. Perform your first 10 reps, reduce the weight and complete another 10 reps, then reduce the weight again and do another 10 reps. Rest 10 seconds between each drop set.
- 60 seconds of rest between supersets

 

3. Cable Stiff-Legged Deadlifts
3 Sets x 10 reps
- 60 seconds of rest between supersets

 

Upper Abs

Superset (4 Sets)

4a. Decline Cross-body Situp
Failure
4b. Cross-body Situp
Failure
**I add an alternating twist to these so that I work my obliques and intercostals**
- 60 seconds of rest between supersets

 

Evening Cardio - 20 Minutes

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