25% OFF w. CODE: BFCM /// FREE SHAKER $80+ & CREATINE $100+
25% OFF w. CODE: BFCM /// FREE SHAKER $80+ & CREATINE $100+
8-Week Hardcore Daily Video Trainer - Banner Image

DAY 15:Legs, Calves & Lower 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

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* Reps
5 Sets x 10** Reps

leg-extension-a

leg-extension-b
*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
landmine-squat-a landmine-squat-b
2b. Hex Bar Squat
25 reps
hex-bar-squat-a hex-bar-squat-b
- No rest between supersets.

3. Bulgarian Split
3 Sets x 20 reps each leg*
bulgarian-split-squat-a bulgarian-split-squat-b
*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
smith-machine-squat-a smith-machine-squat-b
- 90 seconds of rest between sets

Calves

5. Seated Calf Raises
5 Sets x 30 Reps
seated-calf-press-a seated-calf-press-b
- 60 seconds of rest between sets

Lower Abs

Circuit (3 Sets)

6a. Captains Chair Leg Raises
20 Reps
leg-raises-a leg-raises-b
6b. Medicine Ball Pass
Failure
medicine-ball-crunch-a medicine-ball-crunch-b
6c. Cross-Body Mountain Climbers
Failure
mountain-climber-a mountain-climber-b
- 60 seconds of rest between circuits

Evening Cardio - 30 Minutes

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