Day 33:Upper back & calves
It’s the end of week 5 and I’m sure you’ll agree, it’s been a tough one! I’ve been really stretched with work this week so I’ve had to keep on top of things from all angles. There’s a lot of travel in my schedule in the coming weeks as well, so I’m going to have to control my environment, as are you, to make sure we keep seeing success together.
Today’s workout is no joke; back is always a very intense workout, especially with me! Lifting straps are something I always recommend you use on a back day, especially on the rep ranges we’re using with DTPXtreme this week. Your grip strength is never going to be as strong as your back, so if you’re losing reps because your forearms can’t cope, your back will only ever be as strong as this weakness.
As of this weekend, we are bumping up the 150 daily twists to 300, so get that in your schedule now going forward, please.
Right, time to crush this workout and finish this week off strong.
Morning Cardio - 40 Minutes
Upper back & Calves Workout
UPPER BACK
1. Pullup |
6 Sets x 20, 15, 10, 10, 15, 20 Reps |
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Complete the first three sets using a wide grip, then the last three sets using a narrow grip.
- Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 20 reps, rest for 20 seconds. Following the third set only, rest for a total of 2 minutes, then begin the fourth set.
2. T-Bar Rows |
6 Sets x 20, 15, 10, 10, 15, 20 Reps |
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- Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 20 reps, rest for 20 seconds. Following the third set only, rest for a total of 2 minutes, then begin the fourth set.
3. Seated Machine Row |
6 Sets x 20, 15, 10, 10, 15, 20 Reps |
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- Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 20 reps, rest for 20 seconds. Following the third set only, rest for a total of 2 minutes, then begin the fourth set.
Superset (6 Sets)
4a. Machine Shrugs |
6 Sets x 30, 20, 10, 10, 20, 30 Reps |
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4b. Standing Calf Raises |
6 Sets x 30, 20, 10, 10, 20, 30 Reps |
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- 30 seconds of rest following the first superset.
- 20 seconds of rest following the second superset.
- 2 minutes of rest following the third superset.
- 10 seconds of rest following the fourth superset.
- 20 seconds of rest following the fifth superset
