This is our final workout of week 7; it needs to be a big one! I’ve traveled to a different gym in Boise to get a change of scenery and expose myself to some new workout equipment. If you’re feeling unmotivated or fed up with the gym you train at, mix it up and go to a new environment to work out in.

Today’s back workout is primarily going to target the lats, so I want you to specifically pay close attention to squeezing your scapula backward together with each rep, to make the muscle fibers bleed. I don’t give a s*** 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.

Morning Cardio - 50 Minutes

Upper Back & Calves Workout

Upper Back

SUPERSET (6 Sets)

1a. Lat Pulldown	20, 15, 10*, 10, 15, 20 Reps

1b. Seated Machine Row	20, 15, 10*, 10, 15, 20 Reps

*Perform the first three supersets starting with the lat pulldown followed by seated machine row. Perform the last three supersets starting with the seated machine row followed by lat pulldowns.

- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 2 minutes of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset

SUPERSET (6 Sets)

2a. Bent-Over Row	20, 15, 10*, 10, 15, 20 Reps

2b. Behind-the-Neck Pulldown	20, 15, 10*, 10, 15, 20 Reps

*Perform the first three supersets starting with the bent-over rows followed by a narrow-grip pulldown. Perform the last three supersets starting with the behind-the-neck pulldown followed by reverse grip bent-over rows.

- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 2 minutes of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset

Calves

3. Calf Press	3 Sets x 20, 15, 10 Reps

*Perform the calf press on the seated leg press machine.

- 20 seconds of rest between sets.

4. Smith Machine Standing Calf Raises	3 Sets x 10, 15, 20 Reps

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Day 47:Back & calves

Morning Cardio - 50 Minutes

Upper Back & Calves Workout

Upper Back

SUPERSET (6 Sets)

1a. Lat Pulldown

20, 15, 10*, 10, 15, 20 Reps

1b. Seated Machine Row

20, 15, 10*, 10, 15, 20 Reps

*Perform the first three supersets starting with the lat pulldown followed by seated machine row. Perform the last three supersets starting with the seated machine row followed by lat pulldowns.

- 40 seconds of rest between the first superset- 30 seconds of rest between the second superset- 2 minutes of rest between the third superset- 20 seconds of rest between the fourth superset- 30 seconds of rest between the fifth superset

SUPERSET (6 Sets)

2a. Bent-Over Row

20, 15, 10*, 10, 15, 20 Reps

2b. Behind-the-Neck Pulldown

20, 15, 10*, 10, 15, 20 Reps

*Perform the first three supersets starting with the bent-over rows followed by a narrow-grip pulldown. Perform the last three supersets starting with the behind-the-neck pulldown followed by reverse grip bent-over rows.

- 40 seconds of rest between the first superset- 30 seconds of rest between the second superset- 2 minutes of rest between the third superset- 20 seconds of rest between the fourth superset- 30 seconds of rest between the fifth superset

Calves

3. Calf Press

3 Sets x 20, 15, 10 Reps

*Perform the calf press on the seated leg press machine.

- 20 seconds of rest between sets.

4. Smith Machine Standing Calf Raises

3 Sets x 10, 15, 20 Reps

- 10 seconds of rest after the first set.

- 15 seconds of rest after the second set.

Evening Cardio - 50 Minutes

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- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 2 minutes of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset

- 40 seconds of rest between the first superset
- 30 seconds of rest between the second superset
- 2 minutes of rest between the third superset
- 20 seconds of rest between the fourth superset
- 30 seconds of rest between the fifth superset