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This is our final workout of week 7; it needs to be a big one! I’ve traveled to a different gym in Boise to get a change of scenery and expose myself to some new workout equipment. If you’re feeling unmotivated or fed up with the gym you train at, mix it up and go to a new environment to work out in.
Today’s back workout is primarily going to target the lats, so I want you to specifically pay close attention to squeezing your scapula backward together with each rep, to make the muscle fibers bleed. I don’t give a s*** if you’re feeling tired; now is the time to give yourself a push! Get your PRE-KAGED in to raise your energy levels in anticipation of this session—you’ll need it.
1a. Lat Pulldown |
20, 15, 10*, 10, 15, 20 Reps |
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1b. Seated Machine Row |
20, 15, 10*, 10, 15, 20 Reps |
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2a. Bent-Over Row |
20, 15, 10*, 10, 15, 20 Reps |
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2b. Behind-the-Neck Pulldown |
20, 15, 10*, 10, 15, 20 Reps |
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3. Calf Press |
3 Sets x 20, 15, 10 Reps |
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4. Smith Machine Standing Calf Raises |
3 Sets x 10, 15, 20 Reps |
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