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  • Day 25: Lower Back, Hamstrings & Upper Abs Notes: 45 Seconds of Rest Between Sets. Unless Noted Otherwise Reduce The Weight With Each Successive Set

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    Rohit Ror
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    This workout focuses on the lower back, hamstrings, and upper abs. It includes exercises like single-arm dumbbell deadlifts, hyperextensions, single-leg hamstring curls, and a circuit of weighted crunches, cable cross-body pulls, and regular crunches for the abs. The workout prescribes 3 sets of 15 reps for each exercise, decreasing weight with each set, and 3 circuits per side for the ab circuit.

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    This workout focuses on the lower back, hamstrings, and upper abs. It includes exercises like single-arm dumbbell deadlifts, hyperextensions, single-leg hamstring curls, and a circuit of weighted crunches, cable cross-body pulls, and regular crunches for the abs. The workout prescribes 3 sets of 15 reps for each exercise, decreasing weight with each set, and 3 circuits per side for the ab circuit.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    15 views1 page

    Day 25: Lower Back, Hamstrings & Upper Abs Notes: 45 Seconds of Rest Between Sets. Unless Noted Otherwise Reduce The Weight With Each Successive Set

    Uploaded by

    Rohit Ror
    This workout focuses on the lower back, hamstrings, and upper abs. It includes exercises like single-arm dumbbell deadlifts, hyperextensions, single-leg hamstring curls, and a circuit of weighted crunches, cable cross-body pulls, and regular crunches for the abs. The workout prescribes 3 sets of 15 reps for each exercise, decreasing weight with each set, and 3 circuits per side for the ab circuit.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    Day 25: Lower Back, Hamstrings & Upper Abs

    Notes: 45 seconds of rest between sets. Unless noted otherwise


    *Reduce the weight with each successive set.
    Cardio: 35 Minutes AM / 35 Minutes PM
    Lower Back
    EXERCISES SETS / REPS WEIGHT NOTES
    1. Single-Arm Dumbbell Deadlift 3 x 15* Reps No Rest Between Sets
    2. Hyperextensions 3 x 15* Reps
    Hamstrings
    3. Single-Leg Hamstring Curl 3 x 15* Reps

    4. Cable Single-Leg Stiff-Legged Deadlift 3 x 15* Reps

    Upper Abs
    Circuit 3 Sets (Per Side) 5a. + 5b. +5c. = 1 Circuit Set

    5a. Dumbbell Weighted Crunches 15 Reps Complete 3 circuits per side.


    5b. Cable Cross-Body Pulls 15 Reps 60 Seconds Rest Between Circuit
    5c. Crunches 15 Reps
    Complete this circuit for the right side of your core, then the left side for a total of 3 circuits per side.
    Training, Nutrition, Supplementation Notes:

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