25% OFF w. CODE: BFCM /// FREE SHAKER $80+ & CREATINE $100+
25% OFF w. CODE: BFCM /// FREE SHAKER $80+ & CREATINE $100+
8-Week Hardcore Daily Video Trainer - Banner Image

DAY 12:Upper Back & Calves

Overview: 8-week hardcore trainer
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

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-ahammer-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-asmith-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-astraight-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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