https://www.nutra-365.com/tags/upper-back-workout/ Sat 12 Sep 2026 05:14:45 +0200 https://www.nutra-365.com/videos/366/upper-back-calves-workout-day-54-kris-gethin-s-8-week-hardcore-training-program/
The journey is nearly at an end, my friends. I'll talk tomorrow about life after this program. But for now, let's crush it one last time! Kris Gethin's Pre-Intra-Post Supplement Stack ► http://bbcom.me/2pRFBPw Kaged Muscle Supplements ► http://bbcom.me/2pRPP2n Get Kris Gethin's 8-Week Hardcore Training Program ► http://bbcom.me/2pRTME0 This is it, our final workout together, and by now I'm sure you wish you still had some vapors left to run on. At this point, you're probably going on sheer determination alone! This journey should have taught you a lot about yourself, who you are as a person, and where you need to learn to dig deeper in life. You should now be more in tune with your body, the food it likes to run on, and the workouts that etch extra detail into your physique. Reaching the end of this 8-week transformation is a truly momentous occasion in your life, and as I've already said this week, I'm really proud of you. Before we talk about goal setting and prepping for your Sunday photo shoot, let's just get this workout crushed one last time. Same as always, get that Pre-Kaged in! | Upper back & Calves Workout | 1. Morning cardio - 55 minutes 2. Incline Dumbbell Row - 5 sets of 30, 25, 20, 15, 10 reps, resting equivalent to reps: 30, 25, 20, 15 sec. after each successive set 3. Bent-Over Dumbbell Row - 5 sets of 10, 15, 20, 25, 30 reps, resting equivalent to reps: 10, 15, 20, 25 sec. after each successive set 4. Wide-Grip Lat Pull-Down - 5 sets of 30, 25, 20, 15, 10 reps, resting equivalent to reps: 30, 25, 20, 15 sec. after each successive set. 5. Rope Lat Pull-Down - 5 sets of 10, 15, 20, 25, 30 reps, resting equivalent to reps: 10, 15, 20, 25 sec. after each successive set. 6. Calf Press on Hack Squat Machine - 5 sets of 30, 25, 20, 15, 10 reps, resting equivalent to reps: 30, 25, 20, 15 sec. after each successive set. 7. Standing Calf Raise Facing Hack Squat Machine - 5 sets of 10, 15, 20, 25, 30 reps, resting equivalent to reps: 10, 15, 20, 25 sec. after each successive set 8. Evening Cardio - 55 Minutes ========================================­===== | Recommended Supplements | Kaged Muscle Pre-Kaged ► http://bbcom.me/2pS4Px0 - Revolutionary Pre-Workout Primer! - Supercharge your Adrenaline and Increase Workout Performance! Kaged Muscle Re-Kaged ► http://bbcom.me/2pS4RoC - Whey Protein Isolate Powder to Support Muscle Growth* - Designed to Support Lean Muscle Gain with Anabolic Protein Fuel* Kaged Muscle In-Kaged ► http://bbcom.me/2pRPXin - Intra-Workout Endurance Fuel - Proven, Patented Ingredients to Help Improve Endurance, and Enhance Your Toughest Workouts* ========================================­===== | Bodybuilding.com | Sales & Specials ► http://bbcom.me/2onex92 Fitness Articles ► http://bbcom.me/2onjfnb #1 Online Supplement Store ► http://bbcom.me/2onjr66 Free Fitness Plans ► http://bbcom.me/2on7Y6E #1 Women's Fitness Site ► http://bbcom.me/2onff6k ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Fri 09 Jun 2017 09:45:33 +0200 https://www.nutra-365.com/videos/366/upper-back-calves-workout-day-54-kris-gethin-s-8-week-hardcore-training-program/ https://www.nutra-365.com/videos/372/upper-back-calves-workout-day-40-kris-gethin-s-8-week-hardcore-training-program/
Control your environment by making sure you can always get the nutrition your need. Today we'll hit pullovers to work on the upper back, some standing calf raises, and some donkey calf raises to hit the lower body. Kris Gethin's Pre-Intra-Post Supplement Stack ► http://bbcom.me/2pRFBPw Kaged Muscle Supplements ► http://bbcom.me/2pRPP2n Get Kris Gethin's 8-Week Hardcore Training Program ► http://bbcom.me/2pRTME0 Today I've arrived in Tampa to interview Dr. Sponaugle, medical director at the Sponaugle Wellness Institute. Then I'm hitting Powerhouse Gym for my workout. The gym was set up by good friend, Chris Cavallini of Nutrition Solutions. As I travel, I carry my Nutrition Solutions meals with me. I even pack some extra meals, because I never know when there will be a flight delay or some other problem. This is what I mean when I say control your environment. Don't leave yourself so thinly spread that one small obstacle can derail your progress. The hotel I'm staying at happens to have cooking facilities in my room, but I didn't know that, so I was already prepared. During today's back workout, I'm largely focusing on pull-over movements to reduce the amount of flexion in my biceps, which you get from rows and pull-downs. This is to help take my grip out of the equation so it doesn't limit my back progress. When it's time for calves, if you don't have a standing calf machine or donkey press, just do them on the leg press. My PM cardio today is going to be a functional workout with Chris, because it's giving me something new to focus on for the day—and give me a bit of added accountability. I'm beat, so I figured it would be a smart move to get Chris down here and prevent me from screwing off. It's also my birthday today, which is the perfect example of not allowing occasions like this to derail you. You can always celebrate with temporary measures, but your success will be forever if you remain committed. | Upper back & Calves Workout | 1. Morning cardio - 45 minutes 2. 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. 9. Evening Cardio - 45 minutes ========================================­===== | Recommended Supplements | Kaged Muscle Pre-Kaged ► http://bbcom.me/2pS4Px0 - Revolutionary Pre-Workout Primer! - Supercharge your Adrenaline and Increase Workout Performance! Kaged Muscle Re-Kaged ► http://bbcom.me/2pS4RoC - Whey Protein Isolate Powder to Support Muscle Growth* - Designed to Support Lean Muscle Gain with Anabolic Protein Fuel* Kaged Muscle In-Kaged ► http://bbcom.me/2pRPXin - Intra-Workout Endurance Fuel - Proven, Patented Ingredients to Help Improve Endurance, and Enhance Your Toughest Workouts* ========================================­===== | Bodybuilding.com | Sales & Specials ► http://bbcom.me/2onex92 Fitness Articles ► http://bbcom.me/2onjfnb #1 Online Supplement Store ► http://bbcom.me/2onjr66 Free Fitness Plans ► http://bbcom.me/2on7Y6E #1 Women's Fitness Site ► http://bbcom.me/2onff6k ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Fri 26 May 2017 10:52:36 +0200 https://www.nutra-365.com/videos/372/upper-back-calves-workout-day-40-kris-gethin-s-8-week-hardcore-training-program/ https://www.nutra-365.com/videos/380/upper-back-calves-workout-day-19-kris-gethin-s-8-week-hardcore-training-program/
They may not be the sought-after mirror muscles, but a built back and strong calves are key when it comes to a symmetrical physique. It's the last training day of the week—make it count! Kris Gethin's Pre-Intra-Post Supplement Stack ► http://bbcom.me/2pr88y5 Kaged Muscle Supplements ► http://bbcom.me/2pr0fsn Get Kris Gethin's 8-Week Hardcore Training Program ► http://bbcom.me/2pr0svF It's here, the end of Week 3! Last night, I didn't quite get the sleep I should have, but I still have to keep on pushing forward at all costs. On my way to the gym this morning, I'm letting my music and Pre-Kaged heighten my mental awareness, so I'm ready for this battle. With the weekend upon us, I want to remind you about consistency—it's imperative you never let this slip. There's no point having the best supplements, diet, or workout plan without consistency! We're on upper back and calves today, so let's crush this workout and finish this week strong. | Workout | 1. Morning cardio - 30 minutes 2. Dumbbell seal row - 3 sets of 10/10 reps. All three sets are dropsets. Perform 10 reps, then reduce the weight and complete another 10 reps. Rest 60 sec. 3. Incline straight-arm pull-over - 3 sets of 12 reps, rest 60 sec 4. Bent-over barbell row - 3 sets of 10 reps, rest 60 sec. 5. Superset Seated EZ-bar shrug - 3 sets of 20 reps, no rest Calf press - 3 sets of 20-30 reps 6. Evening Cardio - 30 minutes ========================================­===== | Recommended Supplements | Kaged Muscle Pre-Kaged ► http://bbcom.me/2prbT6l - Revolutionary Pre-Workout Primer! - Supercharge your Adrenaline and Increase Workout Performance! Kaged Muscle Re-Kaged ► http://bbcom.me/2prdpWe - Whey Protein Isolate Powder to Support Muscle Growth* - Designed to Support Lean Muscle Gain with Anabolic Protein Fuel* Kaged Muscle In-Kaged ► http://bbcom.me/2priayZ - Intra-Workout Endurance Fuel - Proven, Patented Ingredients to Help Improve Endurance, and Enhance Your Toughest Workouts* ========================================­===== | Bodybuilding.com | Sales & Specials ► http://bbcom.me/2onex92 Fitness Articles ► http://bbcom.me/2onjfnb #1 Online Supplement Store ► http://bbcom.me/2onjr66 Free Fitness Plans ► http://bbcom.me/2on7Y6E #1 Women's Fitness Site ► http://bbcom.me/2onff6k ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Fri 05 May 2017 23:05:44 +0200 https://www.nutra-365.com/videos/380/upper-back-calves-workout-day-19-kris-gethin-s-8-week-hardcore-training-program/