Kris Gethin 12-Week Daily Video Trainer - Week 1: Day 6!

Follow Kris as he takes you and himself through a 12-week transformation. On this second day Kris will lead you through a muscle-anatomy lesson.

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You're almost done with Week 1 of Kris Gethin's 12-week daily trainer! It's time to rest and recover today – you should be feeling really sore, and that means you're getting results from this program.

Watch today's episode to learn about basic muscle anatomy. Knowing how your body is put together will help you create a mind-muscle connection in the gym—and your focus and intensity will shoot through the roof!

Week 1, Day 6: Muscle Anatomy

Shoulders (AKA Deltoids) 3 Heads

  • Front: Recommended Exercise - Front Raises - Start with this exercise if you are weaker in this muscle group.
  • Middle: Recommended Exercise - Side Raises - Puts caps on your shoulders and gives the look of a smaller waist.
  • Rear: Recommended Exercise - Rear Delt Raises - Harder to isolate, keep strict form and go a little lighter.

These are isolation exercises, meaning they only work one particular muscle group that you are focusing on.

Compound movements work multiple muscle groups at once.

Triceps 3 Heads

  • Front: Recommended Exercise - Triceps Push-down
  • Middle: Recommended Exercise - Skullcrushers
  • Rear: Recommended Exercise - Overhead Dumbbell Extension

Also try Overhead Cable Extensions and Close-Grip Bench Presses.

Don't neglect the triceps; they make up 70% of your upper arm.

Biceps 2 Heads

  • Inner: Recommended Exercise - Wide-Grip Barbell Curls
  • Outer: Recommended Exercise - Hammer Curls
  • Overall: Recommended Exercise - Preacher Curls

Back 4 Target Areas

  • Traps: Recommended Exercise - Shrugs
  • Lats: Recommended Exercise - Lat Pull-down - For thickness and V-Taper
  • Back: Recommended Exercise - Seated Cable Row - For overall thickness and width, Also try Bent Over Rows, Cable Pulley Rows, and Single Dumbbell Rows
  • Lower Back: Recommended Exercise - Dumbbell Deadlift, Hyperextension

Chest 3 Target Areas

  • Upper: Recommended Exercise - Flat or Incline Dumbbell Flyes
  • Middle: Recommended Exercise - Dumbbell Press - Arms should come down to the middle of the chest.
  • Lower: Recommended Exercise - Cable Cross-overs or Decline Bench Press

Abdominals 2 Target Areas

  • Upper: Recommended Exercise - Weighted Crunches - The added weight allows you to go to failure with less reps
  • Lower: Recommended Exercise - Lying Leg Raises or Hanging Leg Raises

Don't train Obliques; they are worked during other exercises. This will prevent giving you a square or boxy look.

Train abs once per week like all other muscle groups and hit them heavy and hard.

Legs 4 Target Areas

  • Quadriceps: Recommended Exercise - Leg Extensions - Works all 4 quadricep muscles, warms up your knees and pre-fatigues your quads
  • Quads and Hamstrings: Recommended Exercise - Squats or Leg Presses - Compound exercise, the higher your legs the more your hamstrings are worked
  • Quads, Glutes, and Hamstrings: Recommended Exercise - Dumbbell or Barbell Lunges - Compound exercise
  • Hamstrings: Recommended Exercise - Hamstring Curl - Isolation exercise, great to start out with to warm up joints
  • Calves: Recommended Exercise - Seated Calf Press or Standing Calf Press

Use heavy weight and high reps, complete a minimum of 20 reps.

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