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8-Week Hardcore Daily Video Trainer - Banner Image

Day 39: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

This week is going quickly and my travel schedule is beginning to really pinch now. I’ve got to get up extra early tomorrow in order to do my cardio then do the same when I land at the other end, which will mean my sleep is going to be cut short. The thing to always remember when it comes to getting your cardio done is that you will try to talk yourself out of doing it now, deferring it until later. Don’t do that. As soon as you wake up, just go and do it. Once work is done, go and get it done in the evening. Procrastinating about it will just increase the chances of you missing it which will put you back.

When you train lower back it’s really important that you learn to distinguish the difference between a workout pump and pain. If you’re working out and your lower back just feels fatigued, that’s great. However, if you are experiencing shooting pains, then there’s probably something wrong which means you need to seek advice and change your form.

Time to go and hit up lower back, hamstrings and upper abs again!

Morning Cardio - 45 Minutes

Hamstrings, Lower Back & Upper Abs Workout

Hamstrings

1. Glute-Ham Raise
3 Sets x 30, 20, 10 Reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

2. Seated Leg Curls
3 Sets x 20, 25, 30 Reps

- 20 seconds of rest following the first set.
- 25 seconds of rest following the second set.

3. Lying Hamstring Curls
3 Sets x 30, 20, 10 Reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

4. Reverse Hack Squat
3 Sets x 20, 25, 30 Reps

- 20 seconds of rest following the first set.
- 25 seconds of rest following the second set.

Lower Back

5. Hyperextensions
3 Sets x 30, 20, 10 reps

- 30 seconds of rest following the first set.
- 20 seconds of rest following the second set.

6. Dumbbell Deadlifts
3 Sets x 20, 25, 30 Reps

- 20 seconds of rest following the first set.
- 25 seconds of rest following the second set.

Upper Abs

Superset (5 Sets)

7a. Exercise Ball Cable Crunches
FAILURE

7b. Ab wheel Rollouts
FAILURE

- No Rest Between Sets

Evening Cardio - 45 Minutes

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