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DAY 12Upper Back & Calves

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.

 

 

Morning Cardio - 25 Minutes

Upper Back & Calves Workout

Upper Back

1. Pull-ups
3 Sets x 10/10* Reps

pullup-position-a

pullup-position-b

*Use resistance bands for added intensity. When using bands, 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.
- 60 seconds of rest between sets
 
2. Hammer Row
3 Sets x 10/10* Reps
hammer-row-a hammer-row-b
*Use resistance bands for added intensity. When using bands, 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.
- 60 seconds of rest between sets

 

3. Supported Smith Machine Row
3 Sets x 10/10* Reps
smith-machine-row-a smith-machine-row-b
*All 3 sets are drop sets. Perform 10 reps, then immediately reduce the weight and go to failure.
- 90 seconds of rest between sets

 

Superset (3 Sets)

4a. Cable Straight-Arm Pulldown
10 reps
straight-arm-pulldown-a straight-arm-pulldown-b
4b. High-Pulley Cable Row
10 reps

high-cable-row-a

high-cable-row-b

- 90 seconds of rest between supersets.

 

Calves

5. Single-Leg Standing Dumbbell Calf Raise
5 Sets x 30,25,20,20,20* Reps each leg

single-leg-dumbbell-calf-raise-a

single-leg-dumbbell-calf-raise-b

*Perform the last two sets of 20 reps each using bodyweight only. 
- 60 seconds of rest between sets

 

Evening Cardio - 25 Minutes 


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