Your 12-Week Daily Video Trainer - Day 17: Back, Biceps, and Calves

Kris Gethin is your own Daily Personal Trainer! Today you'll be training back, biceps and calves with three new exercises. Let's get to it.

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You've always wanted to get in the best possible shape, but you've just been waiting for someone to help you make that first step and keep you moving down the right path. Well now you've got it with your own Daily Personal Trainer on Bodybuilding.com!

Day 17 Back, biceps, and Calves
Watch The Video - 10:25


cardio

20 minutes of intense cardio.

Back, Biceps, and Calves
1

Cardio Warm up

5-10 minutes
Jogging-Treadmill Jogging-Treadmill

2

Bent Over Barbell Row

1 warm up set of 12-15 reps, 3 sets of 12-15 reps
Bent Over Barbell Row Bent Over Barbell Row

3
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

4

Barbell Deadlift

3 sets of 12-15 reps
Barbell Deadlift Barbell Deadlift

5

Alternate Hammer Curl

1 warm up set of 12-15 reps, 3 sets of 12-15 reps
Alternate Hammer Curl Alternate Hammer Curl

6

Standing Biceps Cable Curl

3 sets of 12-15 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl

7

Preacher Curl

3 sets of 12-15 reps
Preacher Curl Preacher Curl

8

Calf Press On The Leg Press Machine

1 warm up set of 12-15 reps, 3 sets of 12-15 reps
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

9

Cardio cooldown

5-10 minutes
Jogging-Treadmill Jogging-Treadmill

up next

Thursday we will be discussing meal frequency.

12 weeks of free training with Kris Gethin Start Now ››

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