Day 11:Lower 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 |
|---|---|
 |
 |
*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 |
|---|---|
 |
 |
2b. Banded Good Mornings |
20 Reps |
|---|---|
 |
 |
- 90 seconds of rest between supersets.
Hamstrings
3. Lying Hamstring Curl |
3 Sets x 20, 10/10*, 10/10/10** Reps |
|---|---|
 |
 |
*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 |
|---|---|
 |
 |
*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 |
|---|---|
 |
 |
5b. Barbell Rollouts |
10 Reps |
|---|---|
 |
 |
5c. Crunches |
10 Reps |
|---|---|
 |
 |
On the last 2 circuits, switch the crunches to alternating oblique crunches.
- 60 seconds rest between sets
Evening Cardio - 25 Minutes
Stay Connected
The Kaged Newsletter delivers fitness tips to achieve your ideal physique, exclusive access to new product launches, and involves you in the Kaged community. We won't spam you like other brands, and if you're not into it, unsubscribe at any time.
Join our Inner Circle
Unlock Exclusive Content and Connect with a Community Committed to Health and Wellness
Third-Party Tested
Banned Substance Free
Clean Ingredients
Non-GMO, Gluten-Free
Designed For Athletes
Trusted by 14,000+ Worldwide