Scribd Logo
Upload

Welcome to Scribd!

  • 33 views

    DAY 54: Upper Back & Calves: Cardio: 55 Minutes AM / 55 Minutes PM Back

    Uploaded by

    Rohit Ror
    The document outlines a workout routine focusing on upper back and calves. It details 6 exercises performed in 5 sets with increasing repetitions and decreasing rest periods between sets. The workout includes incline dumbbell rows, bentover dumbbell rows, wide-grip and rope lat pulldowns, calf presses in a hack squat machine, and standing calf raises facing the hack squat machine.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    DAY 54: Upper Back & Calves: Cardio: 55 Minutes AM / 55 Minutes PM Back

    Uploaded by

    Rohit Ror
    33 views1 page
    The document outlines a workout routine focusing on upper back and calves. It details 6 exercises performed in 5 sets with increasing repetitions and decreasing rest periods between sets. The workout includes incline dumbbell rows, bentover dumbbell rows, wide-grip and rope lat pulldowns, calf presses in a hack squat machine, and standing calf raises facing the hack squat machine.

    Original Title

    New Hct Day54

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines a workout routine focusing on upper back and calves. It details 6 exercises performed in 5 sets with increasing repetitions and decreasing rest periods between sets. The workout includes incline dumbbell rows, bentover dumbbell rows, wide-grip and rope lat pulldowns, calf presses in a hack squat machine, and standing calf raises facing the hack squat machine.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    33 views1 page

    DAY 54: Upper Back & Calves: Cardio: 55 Minutes AM / 55 Minutes PM Back

    Uploaded by

    Rohit Ror
    The document outlines a workout routine focusing on upper back and calves. It details 6 exercises performed in 5 sets with increasing repetitions and decreasing rest periods between sets. The workout includes incline dumbbell rows, bentover dumbbell rows, wide-grip and rope lat pulldowns, calf presses in a hack squat machine, and standing calf raises facing the hack squat machine.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    DAY 54: Upper Back & Calves

    Cardio: 55 Minutes AM / 55 Minutes PM


    Back
    EXERCISES SETS / REPS WEIGHT NOTES
    1. Incline Dumbbell Rows 5 x 30, 25, 20, 15, 10 Reps 30 seconds of rest after first set.
    25 seconds of rest after second set.
    20 seconds of rest after third set.
    15 seconds of rest after fourth set.

    2. Bentover Dumbbell Row 5 x 10, 15, 20, 25, 30 Reps 10 seconds of rest after first set.
    15 seconds of rest after second set.
    20 seconds of rest after third set.
    25 seconds of rest after fourth set.

    3. Wide-Grip Lat Pulldown 5 x 30, 25, 20, 15, 10 Reps

    30 seconds of rest after first set.


    25 seconds of rest after second set.
    20 seconds of rest after third set.
    15 seconds of rest after fourth set.

    4. Rope Lat Pulldown 5 x 10, 15, 20, 25, 30 Reps


    10 seconds of rest after first set.
    15 seconds of rest after second set.
    20 seconds of rest after third set.
    25 seconds of rest after fourth set.

    Calves
    5. Calf Press 5 x 30, 25, 20, 15, 10 Reps 30 seconds of rest after first set.
    *Perform calf presses in the hack squat machine. 25 seconds of rest after second set.
    20 seconds of rest after third set.
    15 seconds of rest after fourth set.

    6. Standing Calf Raises 5 x 10, 15, 20, 25, 30 Reps


    10 seconds of rest after first set.
    *Perform calf raises in the hack squat facing the machine. 15 seconds of rest after second set.
    20 seconds of rest after third set.
    25 seconds of rest after fourth set.

    Training, Nutrition, Supplementation Notes:

    You might also like