Day 46:Hamstrings, Lower Back and Upper Abs
There’s no way of getting around it today, I’m tired! Fatigue has set in and it would have been very easy for me to justify extra hours in bed. The difference is that I didn’t do that, because my end goal means so much to me that nothing is going to convince me to take things easy now. You’re going to be faced with the same predicament from time to time as well; always think about the end result if you’re ever contemplating quitting.
We’ve got just 2 workouts to crush this week before entering the final stretch of this extreme transformation, so let’s make it really count today. Don’t take your foot off the gas now!
Morning Cardio - 50 Minutes
Hamstrings, Lower Back & Upper Abs Workout
Hamstrings & Lower back
SUPERSET (6 Sets)
1a. Machine Deadlifts |
20, 15, 10*, 10, 15, 20 Reps |
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1b. Hyperextension |
20, 15, 10*, 10, 15, 20 Reps |
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*Perform the first three supersets starting with the deadlift followed by hyperextensions. Perform the last three supersets starting with the hyperextension followed by deadlift.
- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 2 minutes of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset
SUPERSET (6 Sets)
2a. Lying hamstring Curls |
20, 15, 10*, 10, 15, 20 Reps |
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20, 15, 10*, 10, 15, 20 Reps |
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*Perform the first three supersets starting with the lying hamstring curls followed by stiff-legged deadlifts. Perform the last three supersets starting with the stiff-legged deadlift followed by lying hamstring curls.
- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 2 minutes of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset
Abs
Circuit (6 Sets)
3a. Banded Crunches |
Failure |
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3b. Dumbbell Crunches |
Failure |
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Breakdown of the circuit:
Exercise 1: Banded crunches to failure
Exercise 2: Banded crunches with isometric hold for 10 seconds
Exercise 3: Isometric hold for 10 seconds
Exercise 4: Dumbbell crunches to failure
Exercise 5: Dumbbell crunches with isometric hold for 10 seconds
Exercise 6: Isometric hold for 10 seconds
Perform all six exercises back to back with no rest between. Complete a total of six rounds.
- Rest 45 seconds between each circuit.
Evening Cardio - 50 Minutes
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