Lower Back, Hamstrings, & Upper Abs Workout | Day 4 | Kris Gethin's 8-Week Hardcore Training Program
- 7 years ago
Water is essential. Make sure you stay hydrated while performing todays workout. We're going to focus on the lower back, hamstrings, & upper abs.
Kris Gethin's Pre-Intra-Post Supplement Stack ► http://bbcom.me/2palvmS
Kaged Muscle Supplements ► http://bbcom.me/2pawa0F
Get Kris Gethin's 8-Week Hardcore Training Program ► http://bbcom.me/2pawNav
After today's first cardio session, I noticed just how much I was sweating, which is why it's so important to stay hydrated. Drinking enough water is one thing, but making sure you add your Hydra-Charge to it is just as important to get those five different electrolytes in there. I also suggest you add a little bit of sea salt to your meals to keep your sodium and aldosterone levels happy.
| Workout |
1. Morning Cardio - 20 Minutes
2. Deadlift - 3 sets of 10 reps, rest 60 sec.
3. Superset
Seated Hamstring Curl - 3 sets of 10 reps. Final set is a triple dropset: Perform your first 10 reps, reduce the weight and complete another 10 reps, then reduce the weight again and do another 10 reps. Rest 10 seconds between each drop, no rest.
Natural Glute Ham Raise - 3 sets of 10 reps, holding stick or pole for stability if necessary. Rest 60 sec.
4. Cable Deadlifts - 3 sets of 10 reps, performed facing a cable stack from a low pulley, rest 60 sec.
5. Superset
Decline Crunch - 4 sets to failure, on decline bench alternating elbow to opposite knee, no rest.
Sit-up - SIT-UP
4 sets to failure, on floor alternating elbow to opposite knee, 60 sec. rest.
6. Evening Cardio - 20 minutes
=============================================
| Recommended Supplements |
Kaged Muscle Pre-Kaged ► http://bbcom.me/2pallvH
- Revolutionary Pre-Workout Primer!
- Supercharge your Adrenaline and Increase Workout Performance!
Kaged Muscle Re-Kaged ► http://bbcom.me/2paijYf
- Whey Protein Isolate Powder to Support Muscle Growth*
- Designed to Support Lean Muscle Gain with Anabolic Protein Fuel*
Kaged Muscle In-Kaged ► http://bbcom.me/2palnDG
- Intra-Workout Endurance Fuel
- Proven, Patented Ingredients to Help Improve Endurance, and Enhance Your Toughest Workouts*
=============================================
| Bodybuilding.com |
Sales & Specials ► http://bbcom.me/2paw6y1
Fitness Articles ► http://bbcom.me/2palgYV
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Free Fitness Plans ► http://bbcom.me/2pas3BX
#1 Women's Fitness Site ► http://bbcom.me/2paEXQz
=============================================
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We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.
Kris Gethin's Pre-Intra-Post Supplement Stack ► http://bbcom.me/2palvmS
Kaged Muscle Supplements ► http://bbcom.me/2pawa0F
Get Kris Gethin's 8-Week Hardcore Training Program ► http://bbcom.me/2pawNav
After today's first cardio session, I noticed just how much I was sweating, which is why it's so important to stay hydrated. Drinking enough water is one thing, but making sure you add your Hydra-Charge to it is just as important to get those five different electrolytes in there. I also suggest you add a little bit of sea salt to your meals to keep your sodium and aldosterone levels happy.
| Workout |
1. Morning Cardio - 20 Minutes
2. Deadlift - 3 sets of 10 reps, rest 60 sec.
3. Superset
Seated Hamstring Curl - 3 sets of 10 reps. Final set is a triple dropset: Perform your first 10 reps, reduce the weight and complete another 10 reps, then reduce the weight again and do another 10 reps. Rest 10 seconds between each drop, no rest.
Natural Glute Ham Raise - 3 sets of 10 reps, holding stick or pole for stability if necessary. Rest 60 sec.
4. Cable Deadlifts - 3 sets of 10 reps, performed facing a cable stack from a low pulley, rest 60 sec.
5. Superset
Decline Crunch - 4 sets to failure, on decline bench alternating elbow to opposite knee, no rest.
Sit-up - SIT-UP
4 sets to failure, on floor alternating elbow to opposite knee, 60 sec. rest.
6. Evening Cardio - 20 minutes
=============================================
| Recommended Supplements |
Kaged Muscle Pre-Kaged ► http://bbcom.me/2pallvH
- Revolutionary Pre-Workout Primer!
- Supercharge your Adrenaline and Increase Workout Performance!
Kaged Muscle Re-Kaged ► http://bbcom.me/2paijYf
- Whey Protein Isolate Powder to Support Muscle Growth*
- Designed to Support Lean Muscle Gain with Anabolic Protein Fuel*
Kaged Muscle In-Kaged ► http://bbcom.me/2palnDG
- Intra-Workout Endurance Fuel
- Proven, Patented Ingredients to Help Improve Endurance, and Enhance Your Toughest Workouts*
=============================================
| Bodybuilding.com |
Sales & Specials ► http://bbcom.me/2paw6y1
Fitness Articles ► http://bbcom.me/2palgYV
#1 Online Supplement Store ► http://bbcom.me/2payftP
Free Fitness Plans ► http://bbcom.me/2pas3BX
#1 Women's Fitness Site ► http://bbcom.me/2paEXQz
=============================================
| Follow Us |
YouTube ► http://bit.ly/1RSJFa4
Facebook ► http://on.fb.me/1lomhpr
Instagram ► http://bit.ly/1LzBxab
Twitter ► http://bit.ly/1RSJQlL
Google+ ► http://bit.ly/1NRe8qu
Pinterest ► http://bit.ly/1OOZgY4
Spotify ► http://spoti.fi/1NRebm0
We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.