DAY 23—BACK AND ABS

EXERCISE SETS/REPS COMMENT

Upon waking perform 25 minutes

of steady-state cardio followed
Cardio 25 + 10 minutes
immediately by 10 minutes of HIIT for
20 seconds on/40 seconds off

Unilateral Seated Vertical Rows 4 Sets - 12-15 Reps Rest 90 seconds between sets

Perform these as a drop set of 20 reps

Smith Machine Bent-Over Rows 4 Sets - 10 + 10 Reps
total and rest 2 minutes between sets

Seated Cable Rows 4 Sets - 16-20 Reps Rest 90 seconds between sets

Neutral-Grip Lat Pulldowns With

4 Sets - 16-20 Reps Rest 90 seconds between sets
V-Bar Grip

Once you reach failure perform pulses at

Lying Leg Raises 4 Sets - Failure
the top. Rest 1 minute between sets

When you reach failure perform regular

Twist Crunches 4 Sets - Failure
crunches. Rest 1 minute between sets

V-Ups 4 Sets - Failure Rest 1 minute between sets

Crossover V-Ups 4 Sets - Failure Rest 1 minute between sets

Perform 25 minutes of steady-state

cardio followed by 15 HIIT cardio
Cardio 25 + 15 minutes
sessions of 20 seconds on
/40 seconds off.

S C I E N C E . I N N O VAT I O N . P E R F O R M A N C E . W W W. K AG E D M U S C L E . C O M