Kris Gethin’s 8-Week Hardcore Daily Video Trainer, Day 40: Upper Back and Calves

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Machine pull-over

3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set.


3

Straight-arm dumbbell pull-over

3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set.


4

Straight-arm pull-down

3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set.


5

Lat pull-down

3 sets of 20, 25, 30 reps. Resting 20 sec. after first set, 25 sec. after second set. Use a mag bar if possible. If your gym does not have a mag bar, use a D-grip lat pulldown bar.


6

Machine shrug

6 sets of 30, 20, 10, 20, 25, 30 reps. Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 30 reps, rest for 30 seconds. Following the third set only, rest for 1 min., then begin the fourth set.


7

Standing calf raise

3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set.


8

Donkey calf raise

3 sets of 20, 25, 30 reps, resting 20 sec. after first set, 25 sec. after second set.


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