Your 12-Week Daily Video Trainer - Day 38: Back, Biceps, And Calves

Kris Gethin is your own Daily Personal Trainer! Today is a great 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 38 Back, Biceps, And Calves
Watch The Video - 6:39


cardio

40 minutes of intense cardio.

Back, Biceps, And Calves
1

Cardio Warm up

5-10 minutes
Jogging-Treadmill Jogging-Treadmill

2

Chin-Up

3 sets of 12-15 reps
Chin-Up Chin-Up

3

Seated Cable Rows

3 sets of 12-15 reps
Seated Cable Rows Seated Cable Rows

4

T-Bar Row

3 sets of 12-15 reps
T-Bar Row T-Bar Row

5

Reverse Barbell Curl

1 warm up set of 12 reps, 3 sets of 12 reps
Reverse Barbell Curl Reverse Barbell Curl

6

Concentration Curls

3 sets of 12 reps per arm
Concentration Curls Concentration Curls

7

Spider Curl

3 sets of 12 reps
Spider Curl Spider Curl

8

Standing Calf Raises

3 sets to failure
Standing Calf Raises Standing Calf Raises

9

Cardio cooldown

5-10 minutes
Jogging-Treadmill Jogging-Treadmill

up next

Tomorrow we'll discuss carbohydrates and when it's necessary to reduce them.

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

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