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Operation Aesthetic Header

Day 52:Back

Operation: overview
Overview: training
Overview: nutrition objectives
Overview: legs
Overview: chest
Overview: back
Overview: shoulders
Overview: arms
Day 1: legs
Day 2: chest
Day 3: back
Day 4: active rest & abs
Day 5: shoulders
Day 6: arms
Day 7: rest & re-evaluate
Day 8: legs
Day 9: chest
Day 10: back
Day 11: active rest & abs
Day 12: shoulders
Day 13: arms
Day 14: rest and re-evaluate
Day 15: legs
Day 16: chest
Day 17: back
Day 18: active rest & abs
Day 19: shoulders
Day 20: arms
Day 21: rest & re-evaluate
Day 22: legs
Day 23: chest
Day 24: back
Day 25: active rest & abs
Day 26: shoulders
Day 27: arms
Day 28: rest & re-evaluate
Day 29: legs
Day 30: chest
Day 31: back
Day 32: active rest & abs
Day 33: shoulders
Day 34: arms
Day 35: rest & re-evaluate
Day 36: legs
Day 37: chest
Day 38: back
Day 39: active rest & abs
Day 40: shoulders
Day 41: arms
Day 42: rest & re-evaluate
Day 43: legs
Day 44: chest
Day 45: back
Day 46: active rest & abs
Day 47: shoulders
Day 48: arms
Day 49: rest & re-evaluate
Day 50: legs
Day 51: chest
Day 52: back
Day 53: active rest & abs
Day 54: shoulders
Day 55: arms
Day 56: rest & re-evaluate

As you’re approaching the end of Operation Aesthetic, it’s important that you keep track of all your exercises, sets, reps, and weights. This information is going to be extremely valuable the next time you follow a fat-loss program. While each diet is unique, you’ll see certain similarities based on your body. Each diet will help you better understand how your body works, and what strategies are best for you.

The heavy work at the beginning of your back days is going to challenge you today, but the drops and supersets should feel really good, especially at the end of this fat-loss Trainer.

OPERATION AESTHETIC NOTES

*Your goal isn’t to hit your reps—it’s to get the most benefit from every rep. Really work on squeezing your lats during the contraction, and then emphasize a controlled stretch on the negative. No one ever perfected their physique by focusing on reps. You get better by emphasizing HOW you perform each rep.

*When you get to a point where you can’t perform another rep with good form then use a rest-pause or end your set. You don’t want to injure yourself by using sloppy form. That’s especially true when you’re getting to the end of a fat-loss program.

Early morning cardio

1

25 minutes

Perform this session upon waking before consuming food.

EXERCISE

COMMENT

Deadlift

I prefer to use an overhand grip, but you can go with whatever grip works best for you.

6 SETS / 12, 10, 7, 3, 15 REPS

One-arm dumbbell row

When you start losing control of the reps, drop the weight and go with burnout sets.

5 SETS / 12, 10, 7, 3, 15 REPS

Lat pulldowns

SUPERSET: I like to use a burnout set for both exercises in this superset. Choose a weight that allows you to hit about 15 reps, but perform as many reps as you can until you can’t perform another without breaking form. So do this for both lat pulldowns followed immediately by seated cable rows.

5 SETS / 12, 10, 7, 3, 15 REPS

Seated cable row

5 SETS / 12, 10, 7, 3, 15 REPS

T-bar row

You can always go with drop sets or burnouts if your back is too fried to handle heavy weights.

5 SETS / 12, 10, 7, 3, 15 REPS

Post-Workout cardio

1

25 minutes

You can also perform this later in the day.

TIP: Tomorrow is a rest day, and you need to take advantage of that. I recommend getting in plenty of electrolytes, which you can get in with a serving or two of Hydra-Charge®. You should also plan some recovery activities, including moderate cardio to get your body ready to go for the last few days of Operation Aesthetic.

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