Day 52:Back
As you’re approaching the end of Operation Aesthetic, it’s important that you keep track of all your exercises, sets, reps, and weights. This information is going to be extremely valuable the next time you follow a fat-loss program. While each diet is unique, you’ll see certain similarities based on your body. Each diet will help you better understand how your body works, and what strategies are best for you.
The heavy work at the beginning of your back days is going to challenge you today, but the drops and supersets should feel really good, especially at the end of this fat-loss Trainer.
OPERATION AESTHETIC NOTES
*Your goal isn’t to hit your reps—it’s to get the most benefit from every rep. Really work on squeezing your lats during the contraction, and then emphasize a controlled stretch on the negative. No one ever perfected their physique by focusing on reps. You get better by emphasizing HOW you perform each rep.
*When 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. That’s especially true when you’re getting to the end of a fat-loss program.
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Early morning cardio |
1 |
25 minutes |
Perform this session upon waking before consuming food. |
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EXERCISE |
COMMENT |
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Deadlift I prefer to use an overhand grip, but you can go with whatever grip works best for you. |
6 SETS / 12, 10, 7, 3, 15 REPS |
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One-arm dumbbell row
When you start losing control of the reps, drop the weight and go with burnout sets. |
5 SETS / 12, 10, 7, 3, 15 REPS |
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Lat pulldowns SUPERSET: I like to use a burnout set for both exercises in this superset. Choose a weight that allows you to hit about 15 reps, but perform as many reps as you can until you can’t perform another without breaking form. So do this for both lat pulldowns followed immediately by seated cable rows. |
5 SETS / 12, 10, 7, 3, 15 REPS |
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Seated cable row |
5 SETS / 12, 10, 7, 3, 15 REPS |
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T-bar row You can always go with drop sets or burnouts if your back is too fried to handle heavy weights.
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5 SETS / 12, 10, 7, 3, 15 REPS |
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Post-Workout cardio |
1 |
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, which you can get in with a serving or two of Hydra-Charge®. You should also plan some recovery activities, including moderate cardio to get your body ready to go for the last few days of Operation Aesthetic.
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