Upper Back & Calves Workout | Day 26 | Kris Gethin's 8-Week Hardcore Training Program


Surprise body-fat check today! Throughout your journey, always keep track of where you are, look back to see what you’ve accomplished, and keep your eye on the prize ahead.
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Today, I stopped by Dr. Jason Watson’s clinic to check in on my body-fat reading. The machine showed that I’ve dropped to 16.2 percent body fat from 19.5 percent. There’s a lot of work left to do at this point, which is why I’m not going to allow my dwindling energy levels to hold me back, and neither should you! My goal is single digits for the end of this 8-week process. What are your goals?

On top of my body-fat stats, I had my regular cryotherapy session and back realignment. In an ongoing quest to achieve physical perfection from the inside as well as the outside, it’s imperative for me to take care of my body outside of the gym. If you neglect your health, then you can’t expect your body to perform in the gym.

We’ve reached the end of Week 4 now; we’re on the home stretch. Allow me to remind you that every detail matters more than ever. We need to set the standard high and maintain it.

| Upper back & Calves Workout |
1. Morning cardio – 35 minutes
2. Single-arm barbell row – 3 sets of 15 reps per arm, no rest between arms. Reduce weight with each successive set.
3. single-arm cable row – 3 sets of 15 reps per arm, no rest between arms. Reduce weight with each successive set.
4. Single-arm smith machine shrug – 3 sets of 15 reps per arm, no rest between arms. Reduce weight with each successive set.
5. Single-arm overhead machine pulldown – 3 sets of 15 reps each arm
6. Seated single-leg calf press – 5 sets of 15 reps per arm, no rest between arms. Reduce weight with each successive set.
7. Evening Cardio – 35 minutes

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