Crushing Upper Back & Calves Workout - Day 12 - Kris Gethin's 8-Week Hardcore Training Program
FBTwitterReddit
video description
Rating: 4.0; Vote: 1
Earn the next two days of rest by giving your back and calves a crushing workout today.
Kaged Muscle Supplements -
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.
- Workout -
1. Morning cardio - 25 minutes
2. Banded chin-up - 3 sets of 10/10 reps, attaching resistance bands to your feet from a low anchor for added intensity. 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. Rest 60 sec.
3. Leverage high row - 3 Leverage High Row3 sets of 10/10 reps, using resistance bands for added intensity. Perform 10 reps, then remove the band and go to failure. If you do not have bands, do a dropset where you perform your first 10 reps, then reduce the weight and complete another 10 reps. Rest 60 sec.
4. Chest-supported smith machine row - 3 sets of 10/10 reps. All three sets are drop sets. Perform 10 reps, then immediately reduce the weight and go to failure. Rest 90 sec.
5. Superset
Cable straight-arm pulldown - 3 sets of 10
Standing high-pulley cable row - 3 sets of 10 reps. 90 seconds of rest between supersets.
6. Single-leg standing dumbbell calf raise - 5 sets of 30, 25, 20, 20, 20 reps per leg. Perform the last two sets of 20 reps each using bodyweight only. Rest 60 sec.
7. Evening cardio - 25 min
Sean: 3 sets of 20 body weight pull-ups with a 3-4 second decline each rep and proper form and technique as the first compound exercise. Bro Date: 2022-03-27
