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DAY 5Upper Back & Calves

Before my workout today, I’ll be having my cryotherapy and back alignment done as part of my weekly ritual to stay healthy. You’ve got to be willing to invest in your well-being out of the gym so that you progress within it. Ever since I adopted these new habits, my recovery has improved a lot.

What forms of physical therapy do you use regularly? Tag me on your socials with #HardcoreTrainer2 and let me know!

One thing I’m already noticing in this transformation, which you will as well, is the instant growth in appetite. This is a good thing because it shows that the diet is stimulating my metabolism, as it should, which is why I’m hungry. Embrace it!

Let’s crush back and calves.

 Print or Download Today's Workout

 

Morning Cardio
20 minutes

 

Upper Back

Lat Pulldowns
3 x 10–12 reps
*Add vinyl handles to straight-bar attachment.
90 seconds of rest between sets

 

Superset x 3
Pullups
10 Reps
Rope Lat Pulldowns
10 Reps
60 seconds of rest between supersets

 

Superset x 3
Single-Arm Dumbbell Row
10 reps each arm
Single-Arm Inverted Row
10 reps each arm
90 seconds of rest between supersets.

 

Superset x 3
Dumbbell Pullovers
15 reps
Standing Dumbbell Shrugs
15 reps
60 seconds of rest between supersets

Calves

Seated Calf Press
5 x 20 reps
60 seconds of rest between sets

 

Evening Cardio
20 minutes

 


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