I’m drinking my Pre-Kaged before my workout, but I don’t think that’s going to be enough because I’m feeling a little run down today. So I’m adding a dose of PurCaf to help boost energy so I can train harder and burn while I train. PurCaf is an organic caffeine product that provides a more sustained release of caffeine compared to other forms of caffeine where you feel an overdose of energy followed shortly by a crash. PurCaf provides a smoother, more sustained elevation in energy that helps me get through workouts when I’m feeling sluggish at the beginning.

I had a massage on my chest earlier today, and I was planning to train it. But I don’t like to train a body part after I’ve had work done on it. So, instead of training chest, I’m going to flip that to calves and back. Today’s back workout will emphasize rowing moves to build thickness.

But we’re going to start with calves. First up is calves raises or presses performed on a legs press machine. You’ll perform 7 sets for 15-20 reps per set. No intensity techniques today other than the volume of the reps and sets, keeping your rest to no more than 30 seconds between sets. Then you’ll perform standing legs raises for 4 sets with 8-12 reps per set. For both moves, increase the weight as you can while adhering to the reps schemes and keeping those rests short. The total of 11 sets should only take you about 15 minutes or so, and you should be working most of the time.

Then I transition to training my back for thickness. First up is single-arms dumbbell rows. Remember that I like to perform them standing with my non-working hand braced against a weight rack. That’s because this helps me feel my lats more, and it prevents me from using my hips, which I feel happens when you place a knee on a bench. Also note that I place my feet very close together to further isolate and target my back.

My second back-thickness move is Smith machine rows. I use an overhand grip and pull into my lower abdomen, emphasizing the contractions in my lower lats. I bend over until my upper body is almost parallel to the ground for this move. The reason for lowering my upper body is to help force the effort into my lower lats to help create the taper at my waist. Standing more upright will target your upper lats more. You can choose the stance to develop the part of the back you want, but I’m emphasizing thickening my lower lats at the beginning of this workout. I also place my feet fairly close together so that it’s harder to cheat, forcing the action into my back.

The third back exercise of this workout is single-arm Hammer Strength rows. Note that this is a different Hammer Strength machine than the one with the grips above your head. I’ve explained that I often like to take a wider grip for the other version, but today I’m using a narrow grip to hit my back a little differently with these low Hammer Strength rows. Notice that I still place the chair fairly high to pull into my lower lats. I perform all 10 reps for one arm before doing the same with the other. Then I rest for about 30 seconds between sets.

My fourth and final move is fairly unique—Nautilus machine pullovers. I use an underhand grip for this move even though the apparatus is set up for an overhand grip where you place your elbows on pads. But I don’t feel my lats nearly as much as I do when I use an underhand grip. I also prop myself up, and I really tuck my elbows in as I pull them down toward my ribs. Regardless of which grip you use, you want to bring your elbows in near your sides to fire your lats.

These Nautilus machines are harder to come by than they used to be in most gyms. There are many other options if you don’t have this apparatus available. You’ve seen me do pullovers using just a dumbbell, and you’ve seen me do another unique move, using bands for dumbbell pullovers (Day 18). Find a version that works for you.

Remember that as your body fat gets low, your energy also takes a dive. But that’s exactly what we’re going for. We hit calves and then back with rowing moves from every angle. Don’t forget your post-workout cardio. No bitching—it’s time to get to work. I’ve got some fish and green beans waiting for me at home. I’ll see you guys tomorrow for some chest and shoulders.


Download the Workout


Morning cardio



Perform 55 minutes before consuming food


Leg press calf press 7 sets x 15-20 reps
Standing calf raise 4 sets x 8-12 reps
Dumbbell row
4 sets x 10 Reps
Smith machine row 4 sets x 10-12  reps
One-arm Hammer Strength row
4 sets x 10 reps Each Arm
Machine lats pullover 3 sets x 12-15 reps

Post-workout cardio



Perform 40 minutes immediately after weight-training or add this session later in the evening



Keep in mind you can always shift the exercises in my workout to those you like best or those that are available at your gym. My goal is to teach you how to listen to YOUR body to give it the stimulation it needs, and make adaptations as required. My workouts are merely guidelines to teach you how to figure out what will work best for your body.

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