Upper Back & Calves Workout | Day 54 | Kris Gethin's 8-Week Hardcore Training Program


The journey is nearly at an end, my friends. I’ll talk tomorrow about life after this program. But for now, let’s crush it one last time!
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This is it, our final workout together, and by now I’m sure you wish you still had some vapors left to run on. At this point, you’re probably going on sheer determination alone!

This journey should have taught you a lot about yourself, who you are as a person, and where you need to learn to dig deeper in life. You should now be more in tune with your body, the food it likes to run on, and the workouts that etch extra detail into your physique.

Reaching the end of this 8-week transformation is a truly momentous occasion in your life, and as I’ve already said this week, I’m really proud of you. Before we talk about goal setting and prepping for your Sunday photo shoot, let’s just get this workout crushed one last time.

Same as always, get that Pre-Kaged in!

| Upper back & Calves Workout |
1. Morning cardio – 55 minutes
2. Incline Dumbbell Row – 5 sets of 30, 25, 20, 15, 10 reps, resting equivalent to reps: 30, 25, 20, 15 sec. after each successive set
3. Bent-Over Dumbbell Row – 5 sets of 10, 15, 20, 25, 30 reps, resting equivalent to reps: 10, 15, 20, 25 sec. after each successive set
4. Wide-Grip Lat Pull-Down – 5 sets of 30, 25, 20, 15, 10 reps, resting equivalent to reps: 30, 25, 20, 15 sec. after each successive set.
5. Rope Lat Pull-Down – 5 sets of 10, 15, 20, 25, 30 reps, resting equivalent to reps: 10, 15, 20, 25 sec. after each successive set.
6. Calf Press on Hack Squat Machine – 5 sets of 30, 25, 20, 15, 10 reps, resting equivalent to reps: 30, 25, 20, 15 sec. after each successive set.
7. Standing Calf Raise Facing Hack Squat Machine – 5 sets of 10, 15, 20, 25, 30 reps, resting equivalent to reps: 10, 15, 20, 25 sec. after each successive set
8. Evening Cardio – 55 Minutes

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– Intra-Workout Endurance Fuel
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