Your 12-Week Daily Video Trainer - Day 24: Back, Biceps, And Calves

Kris Gethin is your own Daily Personal Trainer! Today you're back in the gym for back, biceps and calves!

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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 24 Back, Biceps, and Calves
Watch The Video - 9:45


cardio

30 minutes of intense cardio.

Back, Biceps, and Calves
1

Cardio Warm up

5-10 minutes
Jogging-Treadmill Jogging-Treadmill

2

Hyperextensions (Back Extensions)

1 warm up set of 12-15 reps, 3 sets of 12-15 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

3

Barbell Deadlift

3 sets to failure
Barbell Deadlift Barbell Deadlift

4

Chin-Up

3 sets to failure
Chin-Up Chin-Up

5

Standing Biceps Cable Curl

1 warm up set of 12-15 reps, 3 sets of 12-15 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl

6

One Arm Dumbbell Preacher Curl

3 sets of 12-15 reps
One Arm Dumbbell Preacher Curl One Arm Dumbbell Preacher Curl

7

Reverse Barbell Curl

3 sets of 12-15 reps
Reverse Barbell Curl Reverse Barbell 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 cravings and how to deal with them.

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

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