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!
Week 11, Day 75: Shoulders, Calves & Abs
Watch The Video - 10:08
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SCHEDULE / TRACK / SUCCEED Apply
- Seated Barbell Press Behind Neck
5 sets of 50,40,30,20,10 reps
- Seated Barbell Military Press
5 sets of 10,20,30,40,50 reps
- Upright Barbell Row
3 sets of 15-20 reps
- Seated Calf Raise
3 sets of 15-20 reps
- Weighted Sit-Ups
3 sets of 15-20 reps
- Seated Barbell Twist
150 reps, per side
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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No... He's only removed the creatin. THAT'S IT. Everything else you still need to take or should take.
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.
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.
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
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.
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.
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?
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
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.
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.
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.
Get Fit & Tone With This Great Combo!