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DAY 5:Upper Back & Calves

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

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

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