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.
Morning Cardio - 20 Minutes
Upper Back & Calves Workout
Upper Back
1. Lat Pulldowns
3 Sets x 10–12 reps
*Add vinyl handles to straight-bar attachment.
- 90 seconds of rest between sets
Superset (3 Sets)
2a. Pullups
10 Reps
2b. Rope Lat Pulldowns
10 Reps
- 60 seconds of rest between supersets
Superset (3 Sets)
3a. Single-Arm Dumbbell Row
10 reps each arm
3b. Single-Arm Inverted Row
10 reps each arm
- 90 seconds of rest between supersets.
Superset (3 Sets)
4a. Dumbbell Pullovers
15 reps
4b. Standing Dumbbell Shrugs
15 reps
- 60 seconds of rest between supersets
Calves
5. Seated Calf Press
5 x 20 reps
- 60 seconds of rest between sets
Evening Cardio - 20 Minutes Overview:Program Overview:Training Overview:Nutrition Overview:Supplements DAY 1:Quads, Lower Abs & Calves DAY 2:Chest & Shoulders DAY 3:Arms Day 4:Lower Back, Hamstrings & Upper Abs DAY 5:Upper Back & Calves DAY 6:Active Rest Day DAY 7:Active Rest Day DAY 8:Quads, Lower Abs & Calves DAY 9:Chest & Shoulders DAY 10:Arms Day 11:Lower Back, Hamstrings & Upper Abs DAY 12:Upper Back & Calves DAY 13:Active Rest Day DAY 14:Active Rest Day DAY 15:Legs, Calves & Lower Abs DAY 16:Chest & Shoulders DAY 17:Arms Day 18:Hamstrings, Lower Back & Upper Abs Day 19:Back & Calves Day 20:Active Rest Day Day 21:Active Rest Day Day 22:Quads, Calves, and Lower Abs Day 23:Chest & Shoulders Day 24:Arms Day 25: Hamstrings, Lower Back & Abs Day 26:Back and Calves Day 27:Active Rest Day Day 28:Active Rest Day DAY 29:Quads Day 30:Chest & Shoulders Day 31:Arms Day 32:Hamstrings, Lower Back & Upper Abs Day 33:Upper back & calves Day 34:Active Rest Day Day 35:Active Rest Day Day 36:Quads & Calves Day 37:Chest & Shoulders Day 38:Arms Day 39:Hamstrings, Lower Back & Upper Abs Day 40:Upper back & Calves Day 41:Active Rest Day Day 42:Active Rest day Day 43:Quads, Calves & Lower Abs Day 44:Chest & Shoulders Day 45:Arms Day 46:Hamstrings, Lower Back and Upper Abs Day 47:Back & calves Day 48:Active Rest day Day 49:Active Rest Day Day 50:Quads, Calves & Lower Abs Day 51:Chest & Shoulders Day 52:Arms Day 53:Hamstrings, Lower Back & Upper Abs Day 54:Upper back & calves Day 55:Judgement day! Day 56:Photo Shoot Day