DAY 15:Legs, 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.
Morning Cardio - 30 Minutes
Legs, Calves & Lower Abs Workout
Legs
1. Leg Extension |
1 set x 25/25* Reps5 Sets x 10** Reps |
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*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 (3 Sets)
2a. Landmine Squat |
25 Reps |
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2b. Hex Bar Squat |
25 reps |
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- No rest between supersets.
3. Bulgarian Split |
3 Sets x 20 reps each leg* |
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*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
4. Smith Machine Front Squat |
3 Sets x 20 reps |
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- 90 seconds of rest between sets
Calves
5. Seated Calf Raises |
5 Sets x 30 Reps |
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- 60 seconds of rest between sets
Lower Abs
Circuit (3 Sets)
6a. Captains Chair Leg Raises |
20 Reps |
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6b. Medicine Ball Pass |
Failure |
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6c. Cross-Body Mountain Climbers |
Failure |
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- 60 seconds of rest between circuits
Evening Cardio - 30 Minutes
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