Day 47:Back & calves
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 |
|---|---|
|
|
|
- 10 seconds of rest after the first set.
- 15 seconds of rest after the second set.
Evening Cardio - 50 Minutes
Stay Connected
The Kaged Newsletter delivers fitness tips to achieve your ideal physique, exclusive access to new product launches, and involves you in the Kaged community. We won't spam you like other brands, and if you're not into it, unsubscribe at any time.
Join our Inner Circle
Unlock Exclusive Content and Connect with a Community Committed to Health and Wellness
Third-Party Tested
Banned Substance Free
Clean Ingredients
Non-GMO, Gluten-Free
Designed For Athletes
Trusted by 14,000+ Worldwide