Upper Back & Calves Workout | Day 40 | Kris Gethin's 8-Week Hardcore Training Program


Control your environment by making sure you can always get the nutrition your need. Today we’ll hit pullovers to work on the upper back, some standing calf raises, and some donkey calf raises to hit the lower body.
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Today I’ve arrived in Tampa to interview Dr. Sponaugle, medical director at the Sponaugle Wellness Institute. Then I’m hitting Powerhouse Gym for my workout. The gym was set up by good friend, Chris Cavallini of Nutrition Solutions. As I travel, I carry my Nutrition Solutions meals with me. I even pack some extra meals, because I never know when there will be a flight delay or some other problem.

This is what I mean when I say control your environment. Don’t leave yourself so thinly spread that one small obstacle can derail your progress. The hotel I’m staying at happens to have cooking facilities in my room, but I didn’t know that, so I was already prepared.

During today’s back workout, I’m largely focusing on pull-over movements to reduce the amount of flexion in my biceps, which you get from rows and pull-downs. This is to help take my grip out of the equation so it doesn’t limit my back progress. When it’s time for calves, if you don’t have a standing calf machine or donkey press, just do them on the leg press.

My PM cardio today is going to be a functional workout with Chris, because it’s giving me something new to focus on for the day—and give me a bit of added accountability. I’m beat, so I figured it would be a smart move to get Chris down here and prevent me from screwing off.

It’s also my birthday today, which is the perfect example of not allowing occasions like this to derail you. You can always celebrate with temporary measures, but your success will be forever if you remain committed.

| Upper back & Calves Workout |
1. Morning cardio – 45 minutes
2. Machine Pull-Over – 3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set.
3. Straight-Arm Dumbbell Pull-Over – 3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set.
4. Straight-Arm Pull-Down – 3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set.
5. Lat Pull-Down – 3 sets of 20, 25, 30 reps. Resting 20 sec. after first set, 25 sec. after second set. Use a mag bar if possible. If your gym does not have a mag bar, use a D-grip lat pulldown bar.
6. Machine Shrug – 6 sets of 30, 20, 10, 20, 25, 30 reps. Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 30 reps, rest for 30 seconds. Following the third set only, rest for 1 min., then begin the fourth set.
7. Standing Calf Raise – 3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set.
8. Donkey Calf Raise – 3 sets of 20, 25, 30 reps, resting 20 sec. after first set, 25 sec. after second set.
9. Evening Cardio – 45 minutes

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