• Brand Listing
• Categories
• Ingredients
• Sort By Goal
  • Fat Loss
  • Muscle Building
• Protein Finder
• Top 50
• Clothing
• Shipping Info
• How To Order
• Order Status
• Contact Us
• Checkout

• Article Listing
  • Training
  • Nutrition
  • Supplements
  • Contest Prep
  • Motivation
  • For Sports
  • Transformation
• Video Shows
• Exercises
• Workouts
• For Women
• For Teens
• Contests
• Bodybuilders
• Writer Listing
• Newsletter

• Forum
• BodySpace
• BodyBlogs
• BodyGroups
• Product Reviews
• Photo Gallery

Printable page

Did you know?
For over 10 years, Kris has been training men and women to transform themselves into the best shape...

Kris Gethin is your own Daily Personal Trainer! Today you will be training back, biceps and calves. We'll also discuss how to deal with Delayed Onset Muscle Soreness. Wednesday, Week 1: Back, Biceps & Calves Workout! By: Your 12-Week Daily Video Trainer Main Page Daily Trainer: Wednesday, Week 1 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! Click The Play Button To Start The Video. Or Download Here: WMV (76 MB) - iPod Video (108 MB) Wednesday, Week 1: Training Back, Biceps & Calves! DOMS: After your workout from Monday you may be experiencing DOMS (Delayed Onset Muscle Soreness). That's perfectly normal. Just continue to take your protein supplements. RELATED ARTICLE [ Click here to learn more. ] DOMS: Prevention And Treatment. Delayed Onset Muscle Soreness (DOMS) is a serious and painful condition that affects every athlete. Learn more about DOMS and how it might effect you. Author: Clayton South Wednesday, Week 1 Cardio: Start the day with 10-15 minutes of intense cardio. Wednesday Week 1 Workout: Back, Biceps & Calves: 45 seconds rest between sets. Warmup: 10 minutes cardio Back: Lat Pulldown - Warmup Set - 12-15 reps Lat Pulldown - 3 Working Sets - 12-15 reps Reverse Grip Pulldown - 3 Working Sets - 12-15 reps Bent Over Barbell Row - 3 Working Sets - 12-15 reps Biceps: Barbell Curls - Warmup Set - 15-20 reps Barbell Curls - 3 Working Sets - 15-20 reps Alternate Dumbbell Curls - 3 Workings Sets - 15-20 reps Alternate Hammer Curls - 3 Workings Sets - 15-20 reps Calves: Standing Calf Press - Warmup Set - Failure Standing Calf Press - 3 Working sets - Failure Cooldown: 10 minutes cardio Click Here For A Printable Log Of Day 3 Workout. Thursday, Week 1! Week 1, Thursday we'll be discussing strategies for grocery shopping. NAVIGATION: [ Back ] [ Home ] [ Next ] webmaster@bodybuilding.com Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article! Read Visitor Reviews - Write Your Own Review Back To Your 12-Week Daily Video Trainer's Main Page Back To The Articles Main Page. Related Articles Peak Pyramid Training, Episode #4: Arms & Calves Day! Olympia: The Series 2008 - Episode #5, Toney Freeman! Fit Dreams Come True, Season 2, Episode 6: Diana & Mark. Back To Top BodySpace - Join FREE! BodySpace is YOUR key to success! Create a profile, meet others, track your progress and much more! Learn More!

Sign in for more FREE features and tools!

Username or
Email Address:

Password:

Remember Me

Forgot your Username
or Password?

New to Bodybuilding.com?

Sign Up Now It's FREE!

Give Us Feedback: Report A Problem Site Feedback

Follow Us: Twitter Facebook RSS Feeds

Bodybuilding.com Newsletter Receive exciting features, news & special offers from Bodybuilding.com