Скачать или смотреть Upper Back & Calves Workout | Day 33 | Kris Gethin's 8-Week Hardcore Training Program

Sometimes, your schedule can get crazy. No matter; you've got to think smart and continue on with the program. We'll be moving heavy iron today, so get your lifting straps ready.
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It's the end of Week 5, and I'm sure you'll agree it's been a tough one! I've been really stretched with work this week, so I've had to keep on top of things from all angles. There's a lot of travel in my schedule in the coming weeks as well, so I'm going to have to control my environment, as are you, to make sure we keep seeing success together.

Today's workout is no joke. Upper back is always a very intense workout, especially with me! Lifting straps are something I always recommend you use on back day, especially on the rep ranges we're using with DTPXtreme this week. Your grip strength is never going to be as strong as your back, so if you're losing reps because your forearms can't cope, your back will only ever be as strong as this weakness.

As of this weekend, we are bumping up the 150 daily twists to 300, so get that in your schedule now going forward. Now, it's time to crush this workout and finish this week off strong.

| Upper back & Calves Workout |
1. Morning cardio - 40 minutes
2. Pull-up - 6 sets of 20, 15, 10, 10, 15, 20 reps. Complete the first three sets using a wide grip, then the last three sets using a narrow grip. Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 20 reps, rest for 20 seconds. Following the third set only, rest for 2 minutes, then begin the fourth set.
3. T-Bar Row - 6 sets of 20, 15, 10, 10, 15, 20 reps. Rest periods between each set equals the number of reps completed, in seconds. Following the third set only, rest for 2 minutes, then begin the fourth set.
4. Seated machine row - 6 sets of 20, 15, 10, 10, 15, 20 reps. Complete the first three sets using a wide grip, then the last three sets using a narrow grip. Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 20 reps, rest for 20 seconds. Following the third set only, rest for 2 minutes, then begin the fourth set.
5. Superset
Machine shrug - 6 sets of 30, 20, 10, 10, 20, 30 reps, no rest
Calf-raise machine - 6 sets of 30, 20, 10, 10, 20, 30 reps. Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 20 reps, rest for 20 seconds. Following the third set only, rest for 2 minutes, then begin the fourth set.
6. Evening cardio - 40 minutes

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