Day 54:Upper back & calves
This is it, our final workout together, and by now I’m sure you are running on vapors! This journey should have taught you a lot about yourself, who you are as a person and where you need to learn to dig deeper in life. You should now be more in tune with your body, the food it likes to run on and the workouts that etch extra detail into your physique.
Reaching the end of this 8-week transformation is a truly momentous occasion in your life, and as I’ve already said this week, I’m really proud of you. Before we talk about goal setting and prepping for your photo shoot on Sunday, let’s just get this workout crushed one last time.
Same as ever, get that PRE-KAGED in!
, opens in a new tabNew hct day54.pdf
Morning Cardio - 55 Minutes
Upper Back & Calves Workout
Upper Back
1. Incline Dumbbell Row |
5 Sets x 30, 25, 20, 15, 10 Reps |
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*Perform using rope attachment.
- 30 seconds of rest after the first set.
- 25 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 15 seconds of rest after the fourth set.
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5 Sets x 10, 15, 20, 25, 30 Reps |
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- 10 seconds of rest after the first set.
- 15 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 25 seconds of rest after the fourth set.
3. Wide-Grip Lat Pulldown |
5 Sets x 30, 25, 20, 15, 10 Reps |
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- 30 seconds of rest after the first set.
- 25 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 15 seconds of rest after the fourth set.
4. Rope Lat Pulldown |
5 Sets x 10, 15, 20, 25, 30 Reps |
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- 10 seconds of rest after the first set.
- 15 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 25 seconds of rest after the fourth set.
Calves
5. Calf Press* |
5 Sets x 30, 25, 20, 15, 10 Reps |
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*PERFORM CALF PRESSES ON THE HACK SQUAT MACHINE.
- 30 seconds of rest after the first set.
- 25 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 15 seconds of rest after the fourth set.
6. Standing Calf Raises* |
5 Sets x 10, 15, 20, 25, 30 Reps |
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*PERFORM CALF RAISES ON THE HACK SQUAT FACING THE MACHINE.
- 10 seconds of rest after the first set.
- 15 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 25 seconds of rest after the fourth set.
