DAY 5:Upper Back & Calves
Before my workout today, I’ll be having my cryotherapy and back alignment done as part of my weekly ritual to stay healthy. You’ve got to be willing to invest in your well-being out of the gym so that you progress within it. Ever since I adopted these new habits, my recovery has improved a lot.
What forms of physical therapy do you use regularly? Tag me on your socials with #HardcoreTrainer2 and let me know!
One thing I’m already noticing in this transformation, which you will as well, is the instant growth in appetite. This is a good thing because it shows that the diet is stimulating my metabolism, as it should, which is why I’m hungry. Embrace it!
Let’s crush back and calves.
Morning Cardio - 20 Minutes
Upper Back & Calves Workout
Upper Back
1. Lat Pulldowns |
3 Sets x 10–12 reps |
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*Add vinyl handles to straight-bar attachment.
- 90 seconds of rest between sets
Superset (3 Sets)
2a. Pullups |
10 Reps |
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2b. Rope Lat Pulldowns |
10 Reps |
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- 60 seconds of rest between supersets
Superset (3 Sets)
3a. Single-Arm Dumbbell Row |
10 reps each arm |
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3b. Single-Arm Inverted Row |
10 reps each arm |
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- 90 seconds of rest between supersets.
Superset (3 Sets)
4a. Dumbbell Pullovers |
15 reps |
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4b. Standing Dumbbell Shrugs |
15 reps |
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- 60 seconds of rest between supersets
Calves
5. Seated Calf Press |
5 x 20 reps |
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- 60 seconds of rest between sets
Evening Cardio - 20 Minutes
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