Back Day!

I was asked to share some of my training. I lift four days a week, split being Legs, Chest/Shoulders, Arms, Back/Calves. Here’s a sample back & calves training day…

LEG PRESS CALVES
10 full range reps + 5 partials x 5 sets with 60 second breaks, upping weight each time

STANDING SINGLE LEG CALF RAISES
15 x 5 sets, then drop set 10x10x10

SINGLE ARM T-BAR ROWS
4 sets of 15 each arm, upping weight each set (see video) *Use smaller plates to increase ROM.

SMITH MACHINE BARBELL ROWS
4 sets of 6done explosively

DUMBBELL PULLOVERS
3 sets of 10 w/ controlled negatives

 DB SHRUGS
3 sets of 15 with 3 second contractions on all reps

SUPERSET WITH:

CLOSE GRIP CABLE ROWS
3 sets of 15

mitch

Mitch Calvert is a Winnipeg-based fitness coach for men and women like his former self. Heavyset in his 20s, he lost 60 pounds and now helps clients find their spark and lose the weight for life.