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Day 43Back & Calves

Today we’re going to smash back with DTP and supersets, and we’ll use that strategy throughout the week. I shudder a bit when I think about this challenge, but it’s important to push your body past your previous limits. That’s the best way to create growth. And keep in mind we only have two weeks—and thus a mere two workouts for each body part—left on this 8-Week Muscle-Building Trainer. That should create a sense of urgency that help you push through any mental blocks that limit your potential.

I’ve had my pre-workout, and I’m ready to rock and roll. Now I’m ready to train. I’m kind of nervous about this workout.

The first superset begins with neutral-grip pull ups (palms facing each other). This move is a little easier than wide-grip pull-ups, but it really helps thicken the lats. Notice in the video that I’m not stretching my arms all the way down, but I am stretching my lats—that’s the point of this move. I did a little more than 20 reps, but that’s the goal. Then I go straight to what I call dumbbell trap rows. That’s because I have my elbows flared out, and I squeeze my subscapularis muscles. Keep in mind that you’ll increase weight for each set while you’re dropping reps by 5 during the four rounds of this superset. Use wrist straps if you need them.

The second superset begins with a neutral, narrow grip for lat pulldowns. This begins with 5 reps with heavy weights. Then you go directly to bent-over traps rows with dumbbells. You’ll notice that this time I’m not flaring my elbows because I want to hit my lats, not my traps. Also notice that I allow my body to sway for balance, pivoting from heels to toes to reduce stress on my lower back.

As you’ve done with DTP supersets, keep your rests fairly short between high-rep/low-weight sets, but you can extend rest to 2–3 minutes between your heaviest supersets for large muscle groups.

Next up is barbell deadlifts, which you do up and down the chain. Begin with high reps and low weights, increasing weight for 3 sets. Then increase reps as you drop weight for the subsequent three sets for a total of 6 sets of deadlifts. Make sure to use your legs as well as your back for this move. This is the meat and potatoes of compound movements, and it puts a lot of strain on your spine and diaphragm. You have to be adept and be smart with every rep.

End this workout with seated calf raises to target soleus, using the same pyramiding DTP scheme as you did with barbell deadlifts.

 

 

SUPERSET 1

Neutral-grip pull up

Sets:
4
Reps:
20, 15, 10, 5
Strategy:
DTP with Supersets

Bent over two-dumbbell traps row

Sets:
4
Reps:
20, 15, 10, 5
Strategy:
DTP with Supersets
SUPERSET 2

Narrow-grip pulldown

Sets:
4
Reps:
5, 10, 15, 20
Strategy:
DTP  with Supersets

Bent over two-dumbbell row

Sets:
4
Reps:
5, 10, 15, 20
Strategy:
DTP  with Supersets

Deadlift

Sets:
6
Reps:
25, 15, 5, 5, 15, 25
Strategy:
DTP

Seated calf raise

Sets:
6
Reps:
30, 20, 10, 10, 20, 30
Strategy:
DTP

HIIT

Sets:
1
Reps:
3
Strategy:
4 minutes easy/1 minute full intensity for a total of 15 minutes

 

TIP

I’m beginning the day with lamb’s liver—it’s a very lean, high-protein source that’s rich in nutrients. It’s hard to come by, but my grandparents used to serve it, and it’s a less pungent meat source than cow’s liver. You don’t have to eat this, but you should seek out lean protein sources that I don’t mention to add variety to your diet. Liver is a clean protein so long as it’s from a grass-fed source.


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