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 54: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 it, our final workout together, and by now I’m sure you are running on vapors! This journey should have taught you a lot about yourself, who you are as a person and where you need to learn to dig deeper in life. You should now be more in tune with your body, the food it likes to run on and the workouts that etch extra detail into your physique.

Reaching the end of this 8-week transformation is a truly momentous occasion in your life, and as I’ve already said this week, I’m really proud of you. Before we talk about goal setting and prepping for your photo shoot on Sunday, let’s just get this workout crushed one last time.

Same as ever, get that PRE-KAGED in!

Morning Cardio - 55 Minutes

Upper Back & Calves Workout

Upper Back

1. Incline Dumbbell Row
5 Sets x 30, 25, 20, 15, 10 Reps

*Perform using rope attachment.
- 30 seconds of rest after the first set.
- 25 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 15 seconds of rest after the fourth set.

2. Bent Over Dumbbell Row
5 Sets x 10, 15, 20, 25, 30 Reps

- 10 seconds of rest after the first set.
- 15 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 25 seconds of rest after the fourth set.

3. Wide-Grip Lat Pulldown
5 Sets x 30, 25, 20, 15, 10 Reps

- 30 seconds of rest after the first set.
- 25 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 15 seconds of rest after the fourth set.

4. Rope Lat Pulldown
5 Sets x 10, 15, 20, 25, 30 Reps

- 10 seconds of rest after the first set.
- 15 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 25 seconds of rest after the fourth set.

Calves

5. Calf Press*
5 Sets x 30, 25, 20, 15, 10 Reps

*PERFORM CALF PRESSES ON THE HACK SQUAT MACHINE.
- 30 seconds of rest after the first set.
- 25 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 15 seconds of rest after the fourth set.

6. Standing Calf Raises*
5 Sets x 10, 15, 20, 25, 30 Reps

*PERFORM CALF RAISES ON THE HACK SQUAT FACING THE MACHINE.
- 10 seconds of rest after the first set.
- 15 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 25 seconds of rest after the fourth set.

Evening Cardio - 55 Minutes

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