Physique Workout of the Week: Vertical Back & Calves

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This week’s workout is all about building lats worthy of a flying squirrel with calves that make people hungry for veal when they look at them! I have a lot of success with splitting up back days between vertical pull movements and horizontal. This workout will help with back with and the upper lats and will finish off with a calf killer! Full range and tempo is KEY for calf training, so NO bouncing!!!

Workout Plan

Exercise

Reps

Sets

Notes

Wide Grip Lat Pulldowns ss/ close grip supinated pull ups (palms facing you)

15

4

If you can’t get 15 pull ups, go till failure. (Pre-exhaust)

Wide Grip Pull-ups

10

4

(Use assistance if needed)

Neutral Grip Pulldowns (palms facing each other)

12

3

 

Reverse/supinated grip Pulldowns

10

3

 

Straight arm pushdowns

10

4

Chest up, arms locked, shoulders back.

Wide cable pull downs

12

5

Neutral Grip

Seated Calf Raise

20

5

60 seconds rest

Calf Raises on Leg press

20

5

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