Your 12-Week Daily Video Trainer - Day 80: Back, Biceps, And Calves

Kris Gethin is your own Daily Personal Trainer! Today we've got a great back, biceps and calves workout for you.

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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 80 Back, Biceps, And Calves
Watch The Video - 5:52


cardio

60 minutes of intense cardio.

Back, Biceps, And Calves
1

Cardio Warm up

5-10 minutes
Jogging-Treadmill Jogging-Treadmill

2

Reverse Grip Bent-Over Rows

1 warmup set of 12 reps, 3 sets of 12 reps
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

3

Wide-Grip Lat Pulldown

3 sets of 12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

4

Underhand Cable Pulldowns

3 sets of 12 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

5

Bent Over Barbell Curl

1 warmup set of 10-12 reps, 3 sets of 12 reps
Barbell Curl Barbell Curl

6

Barbell Curl

3 sets of 12 reps
Barbell Curl Barbell Curl

7
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

8

Seated Calf Raise

1 warmup set of 12-15 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 will discuss what to do when your 12 weeks are over.

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

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