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 26:Back and 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

Today I stopped by Dr. Jason Watson’s clinic to get a checkup on my body fat reading. The machine showed that I’ve dropped to 16.2% body fat from 19.5% so far. There’s a lot of work left to do at this point which is why I’m not going to allow my dwindling energy levels to hold me back, and neither should you! My goal is single digits for the end of this 8-week process, what about you?

On top of my body fat stats, I’ve had my regular cryotherapy session done and my back realigned. In an ongoing quest to achieve physical perfection from the inside as well as the outside, it’s imperative for me to take care of my body outside of the gym. If you neglect your health, then you can’t expect your body to perform in the gym.

We’ve reached the end of week 4 now; we’re on the home stretch. Allow me to remind you that every detail matters more than ever. We need to set the standard high and maintain it.

Morning Cardio - 35 Minutes

Upper Back & Calves Workout

UPPER BACK

1. Single-Arm Barbell Row
3 Sets x 15 reps each arm
Reduce the weight with each successive set.
- No rest between sets.

2. Single-Arm Cable Rows
3 Sets x 15 reps each arm
Reduce the weight with each successive set.
- No rest between sets.

3. Single-Arm Smith Machine Shrugs
3 Sets x 15 reps each arm
Reduce the weight with each successive set.
- No rest between sets.

4. Single-Arm Overhead Machine Pulldowns
3 x 15 reps each arm
Reduce the weight with each successive set.
- No rest between sets.


CALVES

5. Seated Single Leg Calf Press
5 Sets x 15 reps each leg
Reduce the weight with each successive set.
- No rest between sets.

Evening Cardio - 35 Minutes

Join our Inner Circle

Unlock Exclusive Content and Connect with a Community Committed to Health and Wellness

BECOME AN AMBASSADOR

Third-Party Tested

Banned Substance Free

Clean Ingredients

Non-GMO, Gluten-Free

Designed For Athletes

Trusted by 14,000+ Worldwide