Upper Back & Calves Workout | Day 19 | Kris Gethin's 8-Week Hardcore Training Program


They may not be the sought-after mirror muscles, but a built back and strong calves are key when it comes to a symmetrical physique. It’s the last training day of the week—make it count!
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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.

With the weekend 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.

| Workout |
1. Morning cardio – 30 minutes
2. Dumbbell seal row – 3 sets of 10/10 reps. All three sets are dropsets. Perform 10 reps, then reduce the weight and complete another 10 reps. Rest 60 sec.
3. Incline straight-arm pull-over – 3 sets of 12 reps, rest 60 sec
4. Bent-over barbell row – 3 sets of 10 reps, rest 60 sec.
5. Superset
Seated EZ-bar shrug – 3 sets of 20 reps, no rest
Calf press – 3 sets of 20-30 reps
6. Evening Cardio – 30 minutes

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– Intra-Workout Endurance Fuel
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