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Day 47Back & calves

This is our final workout of week 7; it needs to be a big one! I’ve travelled to a different gym in Boise to get a change of scenery and expose myself to some new workout equipment. If you’re feeling unmotivated or fed up with the gym you train at, mix it up and go to a new environment to work out in.

Today’s back workout is primarily going to target the lats, so I want you to specifically pay close attention to squeezing your scapula backward together with each rep, to make the muscle fibers bleed. I don’t give a s*** 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.

 Print or Download Today's Workout

 

Morning Cardio
50 minutes

 

Hamstrings & Upper back

SUPERSET X 6
Lat Pulldown
20, 15, 10*, 10, 15, 20 reps
Seated Machine Row

 

20, 15, 10*, 10, 15, 20 reps
*Perform the first three supersets starting with the lat pulldown followed by seated machine row. Perform the last three supersets starting with the seated machine row followed by lat pulldowns.
40 seconds of rest between the first superset
30 seconds of rest between the second superset
2 minutes of rest between the third superset
20 seconds of rest between the fourth superset
30 seconds of rest between the fifth superset
SUPERSET X 6
Bent-Over Row
20, 15, 10*, 10, 15, 20 reps
Behind-the-Neck Pulldown
20, 15, 10*, 10, 15, 20 reps
*Perform the first three supersets starting with the bent-over rows followed by a narrow-grip pulldown. Perform the last three supersets starting with the behind-the-neck pulldown followed by reverse grip bent-over rows.
40 seconds of rest between the first superset
30 seconds of rest between the second superset
2 minutes of rest between the third superset
20 seconds of rest between the fourth superset
30 seconds of rest between the fifth superset

Calves

Calf Press
20, 15, 10 reps

*Perform the calf press on the seated leg press machine.
20 seconds of rest between sets.

Smith Machine Standing Calf Raises
10, 15, 20 reps

10 seconds of rest after the first set.
15 seconds of rest after the second set.

Evening Cardio
50 minutes

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