Intense Upper Back & Calves Workout | Day 5 | Kris Gethin's 8-Week Hardcore Training Program



Before my workout today, I'll be having my cryotherapy and back alignment done.
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Before my workout today, I'll be having my cryotherapy and back alignment done. All of this is part of my weekly ritual to stay healthy. You've got to be willing to invest in your well-being out of the gym so that you progress within it. Ever since I adopted these new habits, my recovery has improved a lot. Tag me on your socials with #HardcoreTrainer2 and let me know what forms of physical therapy you do regularly.

If you're noticing you're extra-hungry these days, you're not alone. When you transform, you'll notice an instant growth in appetite. This is a good thing, because it shows that the diet is stimulating my metabolism, as it should, which is why I'm hungry. Embrace it! Now, let's burn off some calories and crush back and calves.

| Workout |
1. Morning cardio - 20 minutes
2. Lat Pull-down - 3 sets of 10 reps, using two vinyl D-handle attachments added to straight bar if possible. Rest 60 sec. 
3. Super set
Pull-up - 3 sets of 10 reps, no rest
Rope Lat Pull-down - 3 sets of 10 reps performed seated on the floor using rope handle attachment, rest 60 sec. 
4. Superset
Single-arm Dumbbell Row - 3 sets of 10 reps per arm, no rest 
Single-arm Inverted Row - 10 reps each arm, rest 90 sec. 
5. Superset
Bent-arm dumbbell Pull-over - 3 sets of 15 reps, no rest
Standing dumbbell shrug - 3 sets of 15 reps, rest 60 sec. 
6. Calf Press on the leg press machine - 5 sets of 20 reps, rest 60 sec. 
7. Evening cardio - 20 min


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