Week 3: Abs, lower body, and forearms

Today I had two workouts because I found out I was heading up to Elise's tonight. I moved tomorrow's lower body workout to today, and still got in my ab and forearm workout as well. Killer.

Energy: Good

Total time: 1 hour 20 min

Abs/forearms

Ab tri-set


1. Hanging leg raises to failure... 15/10/8 @ bodyweight
2. And then knee raises until failure -  12/8/6 @ bodyweight
3. Finished with weighted vertical leg crunches - 20/15/12 @ 10 kg

Forearms


1. Dumbbell reverse wrist curls: 15/8 @ 5 kg
2. Dumbbell wrist curls: 20/15 @ 6 kg

Lower Body 2

1. Deadlifts: 15/10/8 @ 67.5 kg
2. Barbell split squats: 15/12/12 @ 32.5 kg
3. Leg curls: 15/12/10 @ 26.25 kg, supersetted with...
4. Leg extensions: 15/12/12 @ 45 kg
5. Single leg calf raises: 15/12/10 @ bodyweight (calf raise stand elevated with two 10 kg plates)