Kris Gethin 12-Week Daily Video Trainer - Week 11: Day 75!

Keep your cardio fresh year-round with some helpful tips from Kris for today's shoulders, calves and abs session!
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Keep your cardio fresh year-round with some helpful tips from Kris for today's shoulders, calves and abs session!

Week 11, Day 75: Shoulders, Calves & Abs
Watch The Video - 10:08

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Shoulders, Calves & Abs
DTP Set
Giant Set

Tips For This Workout Day

  • Make sure to lift more weight than you have been lifting previously in order to push yourself!

Keeping Up With Your Cardio

  • Do cardio year-round to maintain consistent cardiovascular health and a healthy physique.
  • You can cut your cardio in half when you are done with your transformation to maintain your new body!
  • Make sure to do at least (4) 25-minute cardio sessions per week.
  • Get outside the box - try cycling, racquetball or any other cardio-intensive activity to keep your cardio from becoming boring and monotonous.

Pre & Post-Workout Supplements

Take the diet plan with you!
Kris Gethin's Full Daily Meal Plan
(PDF 236 KB)

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Related Articles

About The Author

Kris is a writer and photographer and will be providing Bodybuilding.com with various types of articles.

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PlumpViking

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PlumpViking

Gethin shoulders DTP = perfection.

Article Rated:
Feb 24, 2012 12:31pm | report
 
Bodice

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Bodice

Whoever edits this may want to remove the pre-workout and post-workout stuff. He stated a bit ago he recommends not using those in the end and replacing it with food.

Mar 9, 2012 6:27pm | report
 
jnwoll

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jnwoll

No... He's only removed the creatin. THAT'S IT. Everything else you still need to take or should take.

Jun 29, 2012 8:25am | report
simpkins_89d

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simpkins_89d

Actually he has removed Creatine and the post workout protein, and has replaced it with a meal immediately following the workout.

Oct 12, 2012 3:33am | report
manjarrezgabrie

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manjarrezgabrie

i have a ? why is it that i feel sick when workingout. specially when working out on the DTP feel like throwing. up n end up leaving the gym n not finishing the rest of the workout. I wake up at 4am eat breakfast hit the gym, i just started doing this routine in morning nevr had that problem in the afternoon. i feel it might be the brakfast dont no.

Apr 5, 2012 1:18pm | report
 
sam6190

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sam6190

lack of sleep

Apr 7, 2012 9:55am | report
pyaarawala

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pyaarawala

Could be not enough sleep. Are you getting 8 hrs of sleep?

As for me personally ,even if I sleep enough I could never work out that hard w/ just breakfast. I've tried it once and performed poorly. I have to have at least breakfast meal 2 in to get a good workout.

Apr 12, 2012 8:26am | report
Fliperaci

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Fliperaci

Besides the already stated:

1) DTP is an intense cardio vascular workout - you might not be in good condition in this aspect?

2) Try working out later in the day. Your body releases melatonin (naturally) to make you sleepy at night. This natural melatonin is still in place even when you get up and proceed about your day. It takes 1-2hrs to fully recede.

Best of luck
Flip

Apr 29, 2012 10:43pm | report
simpkins_89d

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simpkins_89d

If your feeling sick during an intense workout it means you are doing it right and keeping the intensity up. Kris mentions this throughout his videos.

Oct 12, 2012 3:32am | report
Urfi

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Urfi

Hey Bro Dont feel bad your not alone had the same feeling doeing DTP chest and back half way I felt so sick omg im so ****** I left early. Mine could be lack of sleep.

Mar 5, 2013 11:10pm | report
elbeera

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elbeera

you should not workout until at least an hour after any meal ...

Jun 21, 2013 12:25pm | report
CellPerfection

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CellPerfection

Can anyone help. I am at this point of the program. i want to do the program again! But although he says he usually goes back to week 1 etc, what about his diet, does he revert it back to the Week 1 diet, i.e 1 cup of starch with every meal etc? Or carry on as with the diet at the moment.

I am having 1/2 cup starch for most of my meals, 3/4cup for breakfast and last 2 meals no complex carbs, only fibrous carbs. Would I go back to having 1 Cup starch with all meals including 2nd to last meal?

Apr 13, 2012 4:21am | report
 
ramyhilal

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ramyhilal

it depends on ur target, meaning if u wanna do the program again but 4 muscle gain, u gotta go back to 1 cup of complex carbs, but u should also add fruits and healthy fats like almonds and peanut butter, (as stated by cris)
but if u wanna complete the fat loss i suggest to take it easy, rest for a couple of weeks to recover and detox, then start again week 1, as for the diet, u should know nw wat worked 4 u, id the first 3 weeks worked well 4 u (1 cup cmp carbs) then do it, remember u only change ur diet when ur not getting results

May 31, 2012 3:11am | report
aydinj

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aydinj

Doing upright barbell rows after dtp I felt so pumped and left thr gym satisfied .. was a great workout

May 18, 2012 10:27am | report
 
wferreira71

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wferreira71

I think I missed when he said, but where his wife gone on the last couple of weeks or so?

Jun 3, 2012 3:55pm | report
 
jnwoll

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jnwoll

I think she had a snowboarding accident.

Jun 26, 2012 12:01pm | report
Predaphin

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Predaphin

Day 75 done. Shoulders were hit hard. I was concerned my triceps may get overworked with yesterdays incline bench press and todays shoulder press, but I managed to pull through.

Nonetheless, after 3 intense DTP training days, I felt as if my body was running on fumes at the end of today's workout. Nothing left in the tank, that's for sure. I could barely complete the last giant set. I'm lucky I didn't crawl out of the gym due to fatigue. Tomorrow's rest day couldn't have came at a better time.

Jul 17, 2012 6:24pm | report
 
Danomation

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Danomation

Awesome workout....except now I can't lift my toothpaste.

Aug 10, 2012 10:18am | report
 
ScottF186

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ScottF186

Lol that's awesome ^^

Aug 10, 2012 12:21pm | report
samfitz111

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samfitz111

loved this work out intensity! your stabalisers really get shot during the hi-rep shoulder presses

Nov 3, 2012 8:02pm | report
 
vamhunlj

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vamhunlj

I have been doing this workout in conjunction with the Insanity/Asylum Hybrid. Is that overdoing it? I feel fine most of the time. I use the Insanity workout in place of the cardio before weights. Often the rest days don't match up so I am sore almost 100% of the time. Also, i am training for half marathons right now.

Dec 16, 2012 8:54pm | report
 
DSBulldog

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DSBulldog

You can do the 2 together, just don't expect much muscle growth. Doing Insanity and this is expending way to much energy. Your body MUST have rest to grow.

Jan 11, 2013 9:18am | report
5thTime

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5thTime

The feeling when there is no glycogen left. 10 reps in a row, too much to ask.

Feb 8, 2013 4:58am | report
 
vicsage7

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vicsage7

I've being feeling like this for the past couple of days, weaker and having to take more rest periods through out the excercise. I'm glad to see Kris is struggling too, i feel less like a b--ch.

Mar 14, 2013 10:14am | report
 
upinstrize23

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upinstrize23

What's the song at 7:27 to the end
It sounds awesome and I would like to find it and add it to a playlist

Mar 22, 2013 8:55am | report
 
Showing 1 - 25 of 30 Comments

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