Upper Back & Calves Workout | Day 47 | Kris Gethin's 8-Week Hardcore Training Program


Keep pushing through today. Try a change of scenery. You can do it! Keep pushing through today.
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We are getting so close. This is our final workout of Week 7, and it’s going to be a big one! I’ve travelled to a different gym in Boise to get a change of scenery and try my hand at some new workout equipment. If you’re not feeling motivated or are fed up with your usual gym, mix it up and try someplace new.

Today’s back workout is primarily going to target the lats. I want you to pay close attention specifically to squeezing your scapula backward together with each rep to make the muscle fibers really bleed. To be honest, I don’t give a shit if you’re feeling tired. Now is the time to give yourself a push! Get your Pre-Kaged in to raise your energy levels in anticipation of this session—you’ll need it.

| Upper back & Calves Workout |
1. Morning cardio – 50 minutes
2. Superset
Lat Pull-Down – 6 sets of 20, 15, 10, 10, 15, 20 reps
Seated Machine Row – 6 sets of 20, 15, 10, 10, 15, 20 reps. Perform the first three supersets starting with the lat pull-down. Perform the last three supersets starting with the seated machine row. Rest: None after the first exercise. For second exercise: 40 sec. after first superset, 30 sec. after second superset, 2 min. after third, 20 sec. after fourth, 30 sec. after fifth.
3. Superset
Bent-Over Barbell Row – 3 sets of 10, 15, 20 reps, no rest
Behind-The-Neck Pull-Down – 10, 15, 20 reps, rest 20 sec after first superset, 30 sec. after second
4. Calf Press on Leg Press Machine – 3 sets of 20, 15, 10 reps, rest 20 sec.
5. Smith Machine Standing Calf Raises – 3 sets of 10, 15, 20 reps, rest 10 sec. after first set, 15 sec. after second
6. Evening Cardio – 50 minutes

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– Intra-Workout Endurance Fuel
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