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DAY 12Upper Back & Calves

This is the last workout of the second week, which means you’ve got two full rest days ahead of you. This means that you’re going to have to give everything you have today, leaving nothing in the tank and letting it all out on the gym floor. You can see just how quickly these transformations pass by. It feels like we just started yesterday!

Let’s finish the week on a high and crush upper back and calves.

 Print or Download Today's Workout

 

Morning Cardio
25 minutes

 

Upper Back

Pullups
3 x 10/10*
pullup-position-a pullup-position-b

*Use resistance bands for added intensity. When using bands, perform 10 reps, then remove the band and complete another 10 reps. If you do not have bands, do 20 reps total using bodyweight only.

60 seconds of rest between sets

 

Hammer Row
3 x 10/10*
hammer-row-a hammer-row-b

*Use resistance bands for added intensity. When using bands, perform 10 reps, then remove the band and complete another 10 reps. If you do not have bands, do 20 reps total using bodyweight only.

60 seconds of rest between sets
Supported Smith Machine Row
3 x 10/10*
smith-machine-row-a smith-machine-row-b

*All 3 sets are drop sets. Perform 10 reps, then immediately reduce the weight and go to failure. 

90 seconds of rest between sets
Superset x 3
Cable Straight-Arm Pulldown
10 reps
straight-arm-pulldown-a straight-arm-pulldown-b
High-Pulley Cable Row
10 reps
high-cable-row-a high-cable-row-b
90 seconds of rest between supersets.

 

Calves

Single-Leg Standing Dumbbell Calf Raise
5 x 30,25,20,20,20* each leg
single-leg-dumbbell-calf-raise-a single-leg-dumbbell-calf-raise-b

*Perform the last two sets of 20 reps each using bodyweight only. 

60 seconds of rest between sets

 

Evening Cardio
25 minutes

 


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