Another day, another workout! I’m always asked about weight selection and how much you should use for certain rep ranges. I don’t have a clue. That’s up to you to gauge for your own body. Just remember that your muscle doesn’t understand the numbers written on the stack, it just feels stress. When you’re doing my program, it’s extremely intense because it makes your body react in an unnatural way, which is exactly what you want!

This program isn’t just for advanced trainers like me either; it’s for beginners, men, women, old and young. Intensity and stress is relative to you, so whatever has gone before this program will give you the lift you need to some amazing results.

As a boy back in rural Wales, I used to tear up the motocross track on a regular basis, placing very highly in many races as well. Today is a flashback down memory lane for me, as I take to the motocross track in the baking heat. This is just another example of seeing how being active can come in many forms, and just because you carry muscle it doesn’t mean you can’t partake in other activities many gym goers usually distance themselves from.

Anyway, my PRE-KAGED is kicking in now and we’ve got hamstrings, lower back and upper abs to crush.

Morning Cardio - 40 Minutes

Hamstrings, Lower Back & Upper Abs Workout

LOWER BACK

1. Deadlifts	6 Sets x 15, 10, 5, 5, 10, 15 Reps

- Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 15 reps, rest for 15 seconds. Following the third set only, rest for a total of 2 minutes, then begin the fourth set.

HAMSTRINGS

2. Lying leg Curls	6 Sets x 30, 20, 10, 10, 20, 30 Reps

- Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 30 reps, rest for 30 seconds. Following the third set only, rest for a total of 2 minutes, then begin the fourth set.

3. Seated leg Curls	6 Sets x 30, 20, 10, 10, 20, 30 Reps

- Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 30 reps, rest for 30 seconds. Following the third set only, rest for a total of 2 minutes, then begin the fourth set.

UPPER ABS

Superset (5 Sets)

4a. Standing Cable Crunches	30 reps

4b. Exercise Ball Alternating Crunches	30 reps

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Day 32:Hamstrings, Lower Back & Upper Abs

Morning Cardio - 40 Minutes

Hamstrings, Lower Back & Upper Abs Workout

LOWER BACK

1. Deadlifts

6 Sets x 15, 10, 5, 5, 10, 15 Reps

- Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 15 reps, rest for 15 seconds. Following the third set only, rest for a total of 2 minutes, then begin the fourth set.

HAMSTRINGS

2. Lying leg Curls

6 Sets x 30, 20, 10, 10, 20, 30 Reps

- Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 30 reps, rest for 30 seconds. Following the third set only, rest for a total of 2 minutes, then begin the fourth set.

3. Seated leg Curls

6 Sets x 30, 20, 10, 10, 20, 30 Reps

- Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 30 reps, rest for 30 seconds. Following the third set only, rest for a total of 2 minutes, then begin the fourth set.

UPPER ABS

Superset (5 Sets)

4a. Standing Cable Crunches

30 reps

4b. Exercise Ball Alternating Crunches

30 reps

- 60 seconds of rest between supersets

Evening Cardio - 40 Minutes

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