Your 12-Week Daily Video Trainer - Day 10: Back, Biceps, And Calves

Kris Gethin is your own Daily Personal Trainer! It's back to the gym today to train back, biceps and calves with three new exercises! Let's get to it!

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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 10 Back, Biceps and Calves
Watch The Video - 9:12


Cardio

20 minutes of intense cardio.

Back, Biceps and Calves
1

Cardio Warm up

10-15 minutes
Jogging-Treadmill Jogging-Treadmill

2

Underhand Cable Pulldowns

1 warmup set of 12-15 reps, 3 sets of 10-15 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

3

Bent Over Barbell Row

3 sets of 10-15 reps
Bent Over Barbell Row Bent Over Barbell Row

4
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

5

Dumbbell Alternate Bicep Curl

1 warmup set of 12-15 reps, 3 sets of 10-15 reps
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

6

Hammer Curls

3 sets of 10-15 reps
Hammer Curls Hammer Curls

7

Standing Biceps Cable Curl

3 sets of 10-15 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl

8

Seated Calf Raise

3 sets of 10-15 reps
Seated Calf Raise Seated Calf Raise

9

Cardio Cooldown

10-15 minutes
Jogging-Treadmill Jogging-Treadmill


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

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