Your 12-Week Daily Video Trainer - Day 45: Back, Biceps, And Calves

Kris Gethin is your own Daily Personal Trainer! Today you have a great back, biceps and calves workout to tackle!

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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 45 Back, Biceps, And Calves
Watch The Video - 7:13


cardio

45 minutes of intense cardio.

Back, Biceps, And Calves
1

Cardio Warm up

5-10 minutes
Jogging-Treadmill Jogging-Treadmill

2

Seated Cable Rows

1 warm up set, 3 sets of 10-12 reps
Seated Cable Rows Seated Cable Rows

3

T-Bar Row

3 sets of 10-12 reps
T-Bar Row T-Bar Row

4

One-Arm Dumbbell Row

3 sets of 10-12 reps per arm
One-Arm Dumbbell Row One-Arm Dumbbell Row

5

Concentration Curls

1 warm up set of 10-12 reps per arm, 3 sets of 10-12 reps
Concentration Curls Concentration Curls

6

Spider Curl

3 sets of 10-12 reps
Spider Curl Spider Curl

7

Lying Cable Curl

3 sets of 10-12 reps
Lying Cable Curl Lying Cable Curl

8

Seated Calf Raise

1 warm up set of 15 reps, 3 sets of 15 reps
Seated Calf Raise Seated Calf Raise

9

Cardio cooldown

5-10 minutes
Jogging-Treadmill Jogging-Treadmill

up next

Tomorrow we'll be talking about eating fat to lose fat.

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