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8-Week Hardcore Daily Video Trainer - Banner Image

Day 18:Hamstrings, Lower Back & 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

We’re already near the end of week 3. Before you know it you’ll be halfway through this transformation. This should awaken your mind to the fact that time passes so quickly, which is why you need to remain in control of your daily actions. Every workout has to surpass the last one; leave nothing to chance here. Missing your supplements for a day, or even one meal can knock you back.
We’ve got another lower back, hamstrings and upper abs workout ahead of us today. Usually we hit lower back first, however, the pump which you get from this means that it can negate from your hamstring workout. For this reason, we’re starting with hamstrings first today.

How are you finding the increase in cardio this week? Let me know by tagging me on your socials using #HardcoreTrainer2.

Morning Cardio - 30 Minutes

Hamstrings, Lower Back & Upper Abs

Hamstrings

1. Single-Leg Hamstring Curl
5 Sets x 12, 10, 8, 8, 6 Reps (Each Leg)
alt-single-leg-hamstring-curl-a
alt-single-leg-hamstring-curl-b
- No rest between sets

2. Dumbbell Stiff-Legged Deadlift
5 Sets x 10 Reps
db-stiff-leg-deadlift-a db-stiff-leg-deadlift-b
- 60-second rest between sets

Lower Back

3. Weighted Hyperextensions
3 Sets x 10/10* Reps
weighted-hyper-ext-a weighted-hyper-ext-b
*All 3 sets are drop sets. Perform 10 reps, then drop the weight and complete another 10 reps using bodyweight only.
- 60 seconds of rest between sets

4. Barbell Good Mornings
3 Sets x 20,18,16* Reps
good-morning-a good-morning-b
*Pyramid: for the first set, choose a weight that allows you to reach failure at 20 reps. On the next set, slightly increase the weight and complete 18 reps. On the third and final set, slightly increase the weight again and do 16 reps.
- 60 seconds of rest between sets

Upper Abs

Circuit (3 Sets)

5a. Weighted Crunches
20 Reps
weighted-crunches-a weighted-crunches-b
5b. Cross-Body Crunches
20 Reps
cross-body-crunches-a cross-body-crunches-b
5c. Exercise Ball Rollouts
20 Reps
medicine-ball-rollout-a medicine-ball-rollout-b
5d. Ab Twists
50 Reps
- 45 seconds of rest between circuits

Evening Cardio - 30 Minutes

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