Your 12-Week Daily Video Trainer - Day 31: Back, Biceps, And Calves

Kris Gethin is your own Daily Personal Trainer! Today you'll be doing a back, biceps and calves workout.

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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 31 Back, Biceps, And Calves
Watch The Video - 9:08


cardio

35 minutes of intense cardio.

Back, Biceps, and Calves
1

Cardio Warm up

5-10 minutes
Jogging-Treadmill Jogging-Treadmill

2

Barbell Deadlift

1 warm up set of 12 reps, 3 sets of 12 reps
Barbell Deadlift Barbell Deadlift

3

Chin-Up

3 sets of 12 reps
Chin-Up Chin-Up

4

Seated Cable Rows

3 sets of 12 reps
Seated Cable Rows Seated Cable Rows

5

One Arm Dumbbell Preacher Curl

1 warm up set of 10-12 reps per arm, 3 sets of 12 reps per arm
One Arm Dumbbell Preacher Curl One Arm Dumbbell Preacher Curl

6

Reverse Barbell Curl

1 warm up set of 10-12 reps per arm, 3 sets of 12 reps per arm
Reverse Barbell Curl Reverse Barbell Curl

7

Concentration Curls

3 sets of 12 reps per arm
Concentration Curls Concentration Curls

8

Donkey Calf Raises

1 warm up set of 10-15 reps, 3 sets of 15 reps
Donkey Calf Raises Donkey Calf Raises

9

Cardio cooldown

5-10 minutes
Jogging-Treadmill Jogging-Treadmill

Up next

Tomorrow we'll go over how to order food when eating out.

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

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