Upper Back & Calves Workout | Day 47 | Kris Gethin's 8-Week Hardcore Training Program
35.1 هزار بار بازدید -
7 سال پیش
-
Keep pushing through today. Try
Keep pushing through today. Try a change of scenery. You can do it! Keep pushing through today.
Kris Gethin's Pre-Intra-Post Supplement Stack ► http://bbcom.me/2pRFBPw
Kaged Muscle Supplements ► http://bbcom.me/2pRPP2n
Get Kris Gethin's 8-Week Hardcore Training Program ► http://bbcom.me/2pRTME0
We are getting so close. This is our final workout of Week 7, and it's going to be a big one! I've travelled to a different gym in Boise to get a change of scenery and try my hand at some new workout equipment. If you're not feeling motivated or are fed up with your usual gym, mix it up and try someplace new.
Today's back workout is primarily going to target the lats. I want you to pay close attention specifically to squeezing your scapula backward together with each rep to make the muscle fibers really bleed. To be honest, I don't give a shit if you're feeling tired. Now is the time to give yourself a push! Get your Pre-Kaged in to raise your energy levels in anticipation of this session—you'll need it.
| Upper back & Calves Workout |
1. Morning cardio - 50 minutes
2. Superset
Lat Pull-Down - 6 sets of 20, 15, 10, 10, 15, 20 reps
Seated Machine Row - 6 sets of 20, 15, 10, 10, 15, 20 reps. Perform the first three supersets starting with the lat pull-down. Perform the last three supersets starting with the seated machine row. Rest: None after the first exercise. For second exercise: 40 sec. after first superset, 30 sec. after second superset, 2 min. after third, 20 sec. after fourth, 30 sec. after fifth.
3. Superset
Bent-Over Barbell Row - 3 sets of 10, 15, 20 reps, no rest
Behind-The-Neck Pull-Down - 10, 15, 20 reps, rest 20 sec after first superset, 30 sec. after second
4. Calf Press on Leg Press Machine - 3 sets of 20, 15, 10 reps, rest 20 sec.
5. Smith Machine Standing Calf Raises - 3 sets of 10, 15, 20 reps, rest 10 sec. after first set, 15 sec. after second
6. Evening Cardio - 50 minutes
=============================================
| Recommended Supplements |
Kaged Muscle Pre-Kaged ► http://bbcom.me/2pS4Px0
- Revolutionary Pre-Workout Primer!
- Supercharge your Adrenaline and Increase Workout Performance!
Kaged Muscle Re-Kaged ► http://bbcom.me/2pS4RoC
- Whey Protein Isolate Powder to Support Muscle Growth*
- Designed to Support Lean Muscle Gain with Anabolic Protein Fuel*
Kaged Muscle In-Kaged ► http://bbcom.me/2pRPXin
- Intra-Workout Endurance Fuel
- Proven, Patented Ingredients to Help Improve Endurance, and Enhance Your Toughest Workouts*
=============================================
| Bodybuilding.com |
Sales & Specials ► http://bbcom.me/2onex92
Fitness Articles ► http://bbcom.me/2onjfnb
#1 Online Supplement Store ► http://bbcom.me/2onjr66
Free Fitness Plans ► http://bbcom.me/2on7Y6E
#1 Women's Fitness Site ► http://bbcom.me/2onff6k
=============================================
| Follow Us |
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We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.
Kris Gethin's Pre-Intra-Post Supplement Stack ► http://bbcom.me/2pRFBPw
Kaged Muscle Supplements ► http://bbcom.me/2pRPP2n
Get Kris Gethin's 8-Week Hardcore Training Program ► http://bbcom.me/2pRTME0
We are getting so close. This is our final workout of Week 7, and it's going to be a big one! I've travelled to a different gym in Boise to get a change of scenery and try my hand at some new workout equipment. If you're not feeling motivated or are fed up with your usual gym, mix it up and try someplace new.
Today's back workout is primarily going to target the lats. I want you to pay close attention specifically to squeezing your scapula backward together with each rep to make the muscle fibers really bleed. To be honest, I don't give a shit if you're feeling tired. Now is the time to give yourself a push! Get your Pre-Kaged in to raise your energy levels in anticipation of this session—you'll need it.
| Upper back & Calves Workout |
1. Morning cardio - 50 minutes
2. Superset
Lat Pull-Down - 6 sets of 20, 15, 10, 10, 15, 20 reps
Seated Machine Row - 6 sets of 20, 15, 10, 10, 15, 20 reps. Perform the first three supersets starting with the lat pull-down. Perform the last three supersets starting with the seated machine row. Rest: None after the first exercise. For second exercise: 40 sec. after first superset, 30 sec. after second superset, 2 min. after third, 20 sec. after fourth, 30 sec. after fifth.
3. Superset
Bent-Over Barbell Row - 3 sets of 10, 15, 20 reps, no rest
Behind-The-Neck Pull-Down - 10, 15, 20 reps, rest 20 sec after first superset, 30 sec. after second
4. Calf Press on Leg Press Machine - 3 sets of 20, 15, 10 reps, rest 20 sec.
5. Smith Machine Standing Calf Raises - 3 sets of 10, 15, 20 reps, rest 10 sec. after first set, 15 sec. after second
6. Evening Cardio - 50 minutes
=============================================
| Recommended Supplements |
Kaged Muscle Pre-Kaged ► http://bbcom.me/2pS4Px0
- Revolutionary Pre-Workout Primer!
- Supercharge your Adrenaline and Increase Workout Performance!
Kaged Muscle Re-Kaged ► http://bbcom.me/2pS4RoC
- Whey Protein Isolate Powder to Support Muscle Growth*
- Designed to Support Lean Muscle Gain with Anabolic Protein Fuel*
Kaged Muscle In-Kaged ► http://bbcom.me/2pRPXin
- Intra-Workout Endurance Fuel
- Proven, Patented Ingredients to Help Improve Endurance, and Enhance Your Toughest Workouts*
=============================================
| Bodybuilding.com |
Sales & Specials ► http://bbcom.me/2onex92
Fitness Articles ► http://bbcom.me/2onjfnb
#1 Online Supplement Store ► http://bbcom.me/2onjr66
Free Fitness Plans ► http://bbcom.me/2on7Y6E
#1 Women's Fitness Site ► http://bbcom.me/2onff6k
=============================================
| Follow Us |
YouTube ► http://bit.ly/1RSJFa4
Facebook ► http://on.fb.me/1lomhpr
Instagram ► http://bit.ly/1LzBxab
Twitter ► http://bit.ly/1RSJQlL
Google+ ► http://bit.ly/1NRe8qu
Pinterest ► http://bit.ly/1OOZgY4
Spotify ► http://spoti.fi/1NRebm0
We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.
7 سال پیش
در تاریخ 1396/03/12 منتشر شده
است.
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