DAY 30 BACK AND ABS

You’ll perform your first cardio session upon waking, and then a few—or several—hours later you’ll train your back and abs today. Take a look at my workout chart to make sure you’re getting the right amount and the proper HIIT sessions for each workout.

The first exercise for back in Week Five is lat pulldowns. Remember to get a good stretch in your lats with each rep, but you do not need to go to the point where your arms are straight—that only includes biceps flexion once you’ve reached that point. Retract your shoulder blades before you begin to pull for each rep. 

Next up are chin-ups for 4 sets to failure. We’ll use a neutral grip, which means you’ll use a bar that allows your palms to turn in and face one another. Lower slowly, emphasizing the negative with each rep.

The third move in today’s workout is reverse-grip pulldowns using an EZ-bar. For this move, you’ll lean back to get a good contraction, and then you’ll come forward with control as you allow the handle to stretch overhead. 

We’re taking up the volume in terms of exercises today. You’ll perform rows on a unilateral high row machine, such as a Hammer Strength machine, if you have that available in your gym. If not, then look for a high row machine that works the arms independently. After that you’ll perform bent-over dumbbell rows, which we’ve included a few times on this 12-Week Lean Muscle Program. Check out my video to remind yourself how these moves are performed.

Finally, we’ll include some abs work today. We’ll perform decline sit-ups with a twist. Come up and bring an elbow to the opposite-side knee for 10 reps, alternating sides. Then transition to bringing your hand to the opposite knee for 10 reps, alternating sides. Finish off with 10 reps to the front. Rest for 1 minute between these 30-rep sets.

Cardio

25+10 minutes

Upon waking perform 25 minutes of steady-state cardio followed immediately by 10 minutes of HIIT for 60 seconds on/60 seconds off

 

Workout  

Lat Pulldowns 3 Sets / 15 Reps Rest 2 minutes between sets
Chin-Ups 4 Sets - Failure Rest 2 minutes between sets
Reverse-Grip Lat Pulldowns With EZ-Bar 4 Sets / 15 Reps Rest 2 minutes between sets
Unilateral High Row Machine 4 Sets / 15 Reps Rest 2 minutes between sets
Bent-Over Dumbbell Rows 4 Sets / 12-15 Reps Rest 2 minutes between sets
Decline Bench Sit-Ups 3 Sets - 10+10+10 Reps Perform 10 reps of opposite elbow to knee; 10 reps of opposite hand to opposite knee; then 10 reps straight up. Rest 1 minute between sets

 

Cardio

25 + 15 Minutes

Perform 25 minutes of steady-state cardio followed by 15 minutes of HIIT cardio sessions of 60 seconds on/60 seconds off

  

GETHIN’S GO-TO:

Today, I emphasized working the negative with chin-ups. This is challenging, but it will help you increase the number of regular reps you can perform over time, and it also helps your lats grow. Negatives are a classic intensity technique, where you take longer to extend the muscle. For chin-ups, I want you to take about 3 seconds to lower to the starting position with each rep. This will force your lats to work much more, and you’ll really feel a stretch in them.

 

WHAT SUPP?

IN-KAGED®This product is designed to be taken during your workouts. It helps prolong your energy, support ATP regeneration, and buffer lactic acid buildup to ensure you finish your workout as strong as you began. It does so with the quality ingredients it contains, including fermented BCAAS (leucine, isoleucine, and valine), pure L-Citrulline, patented CarnoSyn® (beta-alanine), and coconut water, among others. DOSE AND TIMING: IN-KAGED was formulated to complement PRE-KAGED as part of your PIP stack. Take one scoop of IN-KAGED mixed in water, sipping at it throughout your workout.

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