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  • DAY 39 Lower Back, Hamstrings & Upper Abs: Cardio: 45 Minutes AM / 45 Minutes PM Hamstrings

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    Rohit Ror
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    This workout focuses on the hamstrings, lower back, and upper abs. It includes 4 hamstring exercises performed for 3 sets each with decreasing reps and short rest periods between sets. Two lower back exercises are also performed for 3 sets each. Finally, there are two ab exercises performed to failure with no rest in between. Nutrition and supplementation notes are also included.

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    New Hct Day39

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    This workout focuses on the hamstrings, lower back, and upper abs. It includes 4 hamstring exercises performed for 3 sets each with decreasing reps and short rest periods between sets. Two lower back exercises are also performed for 3 sets each. Finally, there are two ab exercises performed to failure with no rest in between. Nutrition and supplementation notes are also included.

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

    DAY 39 Lower Back, Hamstrings & Upper Abs: Cardio: 45 Minutes AM / 45 Minutes PM Hamstrings

    Uploaded by

    Rohit Ror
    This workout focuses on the hamstrings, lower back, and upper abs. It includes 4 hamstring exercises performed for 3 sets each with decreasing reps and short rest periods between sets. Two lower back exercises are also performed for 3 sets each. Finally, there are two ab exercises performed to failure with no rest in between. Nutrition and supplementation notes are also included.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    DAY 39 Lower Back, Hamstrings & Upper Abs

    Cardio: 45 Minutes AM / 45 Minutes PM


    Hamstrings
    EXERCISES SETS / REPS WEIGHT NOTES
    1. Glute-Ham Raise 30 seconds of rest following first
    3 x 30, 20, 10 Reps set. 20 seconds of rest following
    second set.
    2. Seated Leg Curls 20 seconds of rest following first
    3 x 20, 25, 30 Reps set. 25 seconds of rest following
    second set.
    3. Lying Cable Hamstring Curl 30 seconds of rest following first
    3 x 30, 20, 10 Reps set. 20 seconds of rest following
    second set.
    4. Reverse Hack Squat 20 seconds of rest following first
    3 x 20, 25, 30 Reps set. 25 seconds of rest following
    second set.
    Lower Back
    5. Hyperextensions 30 seconds of rest following first
    3 x 30, 20, 10 Reps set. 20 seconds of rest following
    second set.
    6. Dumbbell Deadlifts 20 seconds of rest following first
    3 x 20, 25, 30 Reps set. 25 seconds of rest following
    second set.
    Upper Abs
    7a. Exercise Ball Cable Crunches FAILURE
    7b. Ab Wheel Rollouts FAILURE No Rest Between Sets

    Training, Nutrition, Supplementation Notes:

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