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Day 24:Back

I said it a couple days ago, but it bears repeating: You should keep track of your progress. Keep taking pictures of your physique, and write down all the foods you’re consuming. You’re going to want that record the next time you go through a fat-loss phase. Each diet is unique, but so is your body. You need to learn from what you’re doing now for even greater progress in the future.

As you get deeper into your workouts and this fat-loss program, you’re really going to crave those drop sets where you really feel the action in your target muscles. As soon as your form gets a little choppy, you should drop the weight and go with more reps. Make adjustments to my rep recommendations based on how your body is feeling in each set during every exercise in your workout.


*Remember that the goal isn’t to hit your reps—it’s to get the most benefit from each rep. Really work on squeezing your lats at the positive phase, and then emphasize a controlled stretch on the negative. No one ever perfected their physique by focusing on reps—you gotta think about HOW you’re performing each rep. Emphasize quality over quantity.

*If you get to a point where you can’t perform another rep with good form, then use a rest-pause or end your set. You don’t want to injure yourself by using sloppy form.

Early morning cardio


25 minutes

Perform this session upon waking before consuming food.



Bent-over barbell rows

Really emphasize the squeeze in your lats at the top.

6 SETS /12, 10, 7, 3, 15, 15 REPS

One-arm machine rows

You can shift machines for today’s workout if you have others available at your gym—or go with dumbbell rows.

4 SETS / 12, 9, 6, 15 REPS

Lat pulldowns

This week you can perform all reps for this move before straight-arm pressdowns to target back muscles in a different way.

5 SETS / 12, 10, 7, 3, 15 REPS

Straight-arm pressdowns

This week you can perform all reps for this move after lat pulldowns to target back muscles in a different way.

5 SETS / 12, 10, 7, 3, 15

Rack pulls

One of the benefits of this move is that you can’t use momentum because you’re resting the weight after every rep.

5 SETS / 12, 10, 7, 3, 15 REPS

Post-Workout cardio


25 minutes

You can also perform this later in the day.

TIP: Tomorrow is a rest day, and you need to take advantage of that. I recommend getting in plenty of electrolytes from Hydra-Charge®. You should also plan some recovery activities, including moderate cardio to get your body ready to go for the rest of Phase One of Operation Aesthetic.

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