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Kris Gethin 12-Week Daily Video Trainer - Week 6: Day 38!

Follow Kris as he takes you and himself through a 12-week transformation. Time to hit a shoulders and calves workout with Kris Gethin!

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Time to hit a shoulders and calves workout with Kris Gethin!

Week 6, Day 38: Shoulders & Calves


Shoulders and Calves
1
Jogging-Treadmill Jogging-Treadmill

2

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Superset
3

Side Lateral Raise

2 warm up sets of 8-10 reps, 3 triple drop sets of 10-12 reps
Side Lateral Raise Side Lateral Raise

Front Plate Raise

1 warm up set of 8-10 reps, 3 sets of 10-12 reps
Front Plate Raise Front Plate Raise

Superset
4

Seated Barbell Military Press

2 warm up sets of 8-10 reps, 3 triple drop sets of 8-10 reps
Seated Barbell Military Press Seated Barbell Military Press

Seated Bent-Over Rear Delt Raise

2 warm up sets of 8-10 reps, 3 sets of 10-12 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

5

Dumbbell Shrug

3 sets of 18-20 reps
Dumbbell Shrug Dumbbell Shrug

Superset
6

Seated Calf Raise

2 triple drop sets of 10-12 reps
Seated Calf Raise Seated Calf Raise

Standing Calf Raises

2 sets to failure
Standing Calf Raises Standing Calf Raises

7
Jogging-Treadmill Jogging-Treadmill

8

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Tips For This Workout Day

Broad Tips
  • Remember to properly warm up to get your joints loose and comfortable for doing a high intensity workout!
  • Keep your ego out of the gym! As you target your fat as energy (a lesser energy source), you might experience fatigue in the gym. Keep lifting even if you feel weaker. Maintaining intensity will mean results.
Triple Drop Sets
  • Try getting all your weight ready to go before doing a drop set so you can quickly switch weights and maintain a high intensity.
Front Raises
  • Try turning the weight at the apex of your repetition like a steering wheel to really burn those shoulders.
Dumbbell Shrugs
  • Lean forward and bend your arms slightly at the top of the exercise to isolate those traps.
  • Remember to utilize lifting straps when you reach a weight that is hard to hold onto.
Calf Raises
  • You can point your toes inward or outward to isolate your inner or outer calf muscles - use the normal straight leg technique to work both simultaneously!

Pre & Post-Workout Supplements

Pre-workout
Post-workout

Back your muscle-building efforts with these supplements hand-picked to support your goals!Go Now!

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