Day 19:Back & Calves
It’s here, the end of week 3! Last night I didn’t quite get the sleep I should have, but I still have to keep on pushing forward at all costs. On my way to the gym this morning I’m letting my music and PRE-KAGED heighten my mental awareness so I’m ready for this battle.
As the weekend is upon us, I want to remind you about consistency—it’s imperative you never let this slip. There’s no point having the best supplements, diet or workout plan without consistency! We’re on upper back and calves today, so let’s crush this workout and finish this week strong.
Right now, it’s time to crush upper back and calves.
Morning Cardio - 30 Minutes
Upper Back & Calves Workout
Upper Back
1. Dumbbell Seal Row |
3 Sets x 10/10 reps* |
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All 3 sets are drop sets. Perform 10 reps, then reduce the weight and complete another 10 reps.
- 60 seconds of rest between sets
2. Incline Straight-Arm Pullover |
3 Sets x 12 Reps |
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- 60 seconds of rest between sets
3. Barbell Bentover Row |
3 Sets x 10 Reps |
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- 60 seconds of rest between sets
Superset
4a. Seated EZ-Bar Shrugs |
3 Sets x 20 Reps |
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4b. Calf Press |
5 Sets x 20 Reps |
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- 60 seconds of rest between sets
Evening Cardio - 30 Minutes
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