Day 19:Back & Calves

It’s here, the end of week 3! Last night I didn’t quite get the sleep I should have, but I still have to keep on pushing forward at all costs. On my way to the gym this morning I’m letting my music and PRE-KAGED heighten my mental awareness so I’m ready for this battle.

As the weekend is upon us, I want to remind you about consistency—it’s imperative you never let this slip. There’s no point having the best supplements, diet or workout plan without consistency! We’re on upper back and calves today, so let’s crush this workout and finish this week strong.

Right now, it’s time to crush upper back and calves.



Morning Cardio - 30 Minutes 

Upper Back & Calves Workout

Upper Back

1. Dumbbell Seal Row
3 Sets x 10/10 reps*
db-seal-row-a db-seal-row-b
All 3 sets are drop sets. Perform 10 reps, then reduce the weight and complete another 10 reps. 
- 60 seconds of rest between sets


2. Incline Straight-Arm Pullover
3 Sets x 12 Reps
incline-straight-arm-pullover-a incline-straight-arm-pullover-b
- 60 seconds of rest between sets
3. Barbell Bentover Row
3 Sets x 10 Reps
barbell-bent-row-a barbell-bent-row-b
- 60 seconds of rest between sets


4a. Seated EZ-Bar Shrugs
3 Sets x 20 Reps
seated-ez-bar-shurgs-a seated-ez-bar-shurgs-b
4b. Calf Press
5 Sets x 20 Reps
calf-press-a calf-press-b
- 60 seconds of rest between sets


Evening Cardio - 30 Minutes 

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