Your 12-Week Daily Video Trainer - Day 3: Back, Biceps, and Calves

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.

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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 3 Back, Biceps & Calves
Watch The Video - 9:16


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.

Back, Biceps & Calves
1

Cardio

Start the day with 10-15 minutes of intense cardio
Jogging-Treadmill Jogging-Treadmill

2

Wide-Grip Lat Pulldown

1 warmup set of 12-15 reps, 3 sets of 12-15 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

Underhand Cable Pulldowns

3 sets of 12-15 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

4

Bent Over Barbell Row

3 sets of 12-15 reps
Bent Over Barbell Row Bent Over Barbell Row

5

Barbell Curl

1 warmup set of 15-20 reps, 3 sets of 12-20 reps
Barbell Curl Barbell Curl

6

Dumbbell Alternate Bicep Curl

3 sets of 12-20 reps
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

7

Standing Calf Raises

3 sets to failure
Standing Calf Raises Standing Calf Raises

8

Cardio cooldown

10 minutes
Jogging-Treadmill Jogging-Treadmill

Thursday, Week 1!

Week 1, Thursday we'll be discussing strategies for grocery shopping.

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

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