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DAY 15Legs, Calves & Lower Abs

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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