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Kris Gethin 12-Week Daily Trainer - Week 6: Day 38!
SHARETime to hit a shoulders and calves workout with Kris Gethin!
Week 6, Day 38: Shoulders & Calves - 7:54
Week 6, Day 38: Shoulders & Calves Workout
Shoulders & Calves
Cardio
20 min
Seated Barbell Twist
150 reps, per side
Superset:
Side Lateral Raise
2 warm up sets of 8-10 reps
3 triple drop sets of 10-12 reps
Front Plate Raise
1 warm up set of 8-10 reps
3 sets of 10-12 reps
Superset:
Military Press
2 warm up sets of 8-10 reps
3 triple drop sets of 8-10 reps
Seated Bent-Over Rear Delt Raise
2 warm up sets of 8-10 reps
3 sets of 10-12 reps
Working Set:
Dumbbell Shrug
3 sets of 18-20 reps
Superset:
Seated Calf Raise
2 triple drop sets of 10-12 reps
Standing Calf Raises
2 sets to failure
-
Cardio
20 min -
Seated Barbell Twist
150 reps, per side
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
Take the diet plan with you!
Kris Gethin's Full Diet Plan (PDF 456 KB)
Kris Gethin's Full Diet Plan (PDF 456 KB)
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58 Comments
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PlumpViking
Excellently composed shoulder session. I prefer to start any workout with basic, compound exercises if possible. Consequently I switched things a bit around: 1: Millitary press -> dbbl side raises etc. The burn I got by the time I finished with rear rises almost made me cry (I sh*t you not!).
I spent 70 minutes in the gym (inc. calves and stretching). This is possibly due to a somewhat moderate to low intensity? I'll knock off 10 minutes on my 5'th round on this program =)
- Body Stats
- ht: 6'2"
- wt: 255.2 lbs
- bf: 15.0%
mathiaspap
Permalink
Hi Kris,
I am following you 12 Week Transformation and i find it amazing.thank you very much, its truly excellent.
I do have one question regarding triple drop sets, to make sure i am doing them correctly. When the exercise is (Day 38):
Superset:
Side Raises:
3 triple drop sets of 10-12 reps
Front Plate Raises:
3 sets of 10-12 reps
I do the following and please confirm i understood correctly:
Superset 1:
Sides Raises:
10-12Reps, drop
10-12Reps, drop
10-12Reps, drop
Front Plate Raises:
10-12 Reps
Rest 1-2min
Repeat above two more times with a 1-2 in Rest in-between.
is that correct?
Also when i started the transformation i was 10�, 172lbs and 6feet tall. It is an appropriate program, isn't it.
After 6 weeks i am 9�, and same weight.
thanks again.
PlumpViking
Hi Mathias,
I do not represent Kris, do not come close to his knowledge in any way and I am sure you already know the answer by now: The killer combo of a superset including a triple dropset is performed consecutively, exactly as you outlined above.
Perhaps you would agree with me that it is a good idea to keep a puke bucket within reach when performing this exercise? ;)
- Body Stats
- ht: 6'2"
- wt: 255.2 lbs
- bf: 15.0%
joseph6044
My question is a follow up question to mathiaspap. I actually have that same question. I have been doing the drop sets and triple drop sets by doing a full rep range of what kris says. example. If it says a drop set of 10-12 reps, I do 10-12 reps and fail on about 12 and drop the weight and go to 10-12 and fail again. Is this correct or is it 4-5 reps to fail then drop the weight and finish off the set with another 5-6?
- Body Stats
- wt: 163 lbs
bbrowning8274
10-12 reps, drop. 10-12 reps, drop. 10-12 reps, next exercise or break or whatever.
Most the time, I'm only able to complete the full rep range on the first set. On the drops I can usually only get a little less than 10-12 reps before failure.
- Body Stats
- ht: 5'7"
- wt: 155 lbs
- bf: 12.0%
mcaballero
I don't like that he's calling them triple drop sets when he only drops weight twice. In the video he starts at a weight, drops to a lighter on and then drops again and finishes. He only drops twice! These are double not triple drop sets!!!
- Body Stats
- ht: 5'6"
- wt: 165 lbs
barnes89
http://www.bodybuilding.com/fun/betteru43.htm
If you're familiar with Triple Drop Sets (where you start with a heavy weight for the first part, then drop to a lighter weight for more reps then drop to a somewhat lighter weight for more reps to finish with)...
Reading this article will help you understand it a bit more.
- Body Stats
- ht: 6'0"
- wt: 187 lbs
- bf: 16.0%
georgiapride
I know on the shoulder press he's dropping the weight once and going to failure?? And at the start of the video he mentions a double drop but the workout calls for a triple?? So if I'm doing 225x10, do you drop to 185xfail, then drop 135xfail, then 115xfail to get your triple??? Any response would help.
- Body Stats
- ht: 5'9"
- wt: 215 lbs
- bf: 11.0%
- Body Stats
- ht: 5'6"
- wt: 195.4 lbs
- bf: 19.5%
jkraus
I have been following this amazing program as much as possible, so far I've lost about 20 lbs! It is just melting off, my question is that I am obviously loosing weight and getting slimier and tighter but when will the bulking come in? I'm taking the basic supplement stack if that makes a difference, I want to gain more mass if possible. Anyone know if I keep to this program if I will just start bulking later or what I can do w out adding gut? Thanks! This is the best thing I have done for myself and I feel great!
- Body Stats
- ht: 5'10"
- wt: 175 lbs
- bf: 10.0%
JasonJNagy
If you watch the video from a couple days ago, Chris says you will not notice a lot of physical body changes until the final 4-6 weeks so we area almost there.
- Body Stats
- ht: 5'5"
- wt: 145.7 lbs
- bf: 10.0%
Adrian77
Permalink
No matter what program you do, the most muscle mass you will most likely gain is 1 pound a week if you are lucky. If you are not going to failure on each set and/or eat enough protein, you will not grow much.
Advanced lifters are lucky to get 0.2 - 0.5 lbs a week.
Once you get down to your goal body fat percentage, you can probably afford to take your foot off the cardio and low carb pedal. This will make it easier for your muscle to grow, just make sure your body fat stays about the same.
muzza40
I have noticed just recently all the video has gone - is this the same for others?
Also does anyone else have a problem with the ever changing exercises - I get the "Shock the muscle" crap but some consistency would give you targets to improve lifting weight and therefore strength. For me I believe
no consistency = crap program
- Body Stats
- ht: 5'11"
- wt: 150.04 lbs
- bf: 12.0%
workstrong
I had the same problem as you.
I keep logs for nothing, because next time I go to the gym the exercise is totally different.
On the other hand, I think I'm lifting more.
There are many variations that automatically allow me to lift more and that's good for muscle growth.
The downside of "no consistency", as you call it, is that I have to try out some weights before each and every exercise, to see how much I can take on that one, on that particular day. On the other hand, that gives me a good warm up - which is again positive.
I think the variation is making more aware of my body. Supporting muscles, machine vs. free weights, etc.
- Body Stats
- wt: 159.5 lbs
Dajedajedaje
Permalink
All this variations are magic to me. it's like everyday it's the first day. I'm not very constant or precise so that's it. To each is own. I can understand your point. But crap can be gold and gold can be crapfen.
Kep up!
- Body Stats
- ht: 6'2"
- wt: 250 lbs
wdelprincipe
help first time doing triple drop sets. Is the proper way like this:
75lbs@ 10
60lbs@ 10
50lbs@ 10
All of the above constitute 1 set the rest and start all over again until 3 sets are done? Is this the correct way?
- Body Stats
- ht: 5'8"
- wt: 185 lbs
- bf: 29.0%
SamCarroll
yes that if for a triple drop set. it took me a while to figure it out to haha. and a what he calls "double drop set" is
75lbs for 10 reps
60lbs for 10 reps
if i understand it right
- Body Stats
- ht: 6'3"
- wt: 205 lbs
- bf: 14.5%
Bodice
Did all of the comments get deleted, or did everyone just quit this week?
Still going strong, second run through of this program. Love it!!
- Body Stats
- ht: 6'3"
- wt: 192.4 lbs
- bf: 9.5%
RustyKnight
Love this program so far. Shame Kris' personality wasn't incorporated into it more. I realize it's not about him, it's about the transformation process, but he makes it personal and has great character which only adds to the what may otherwise seem as bland workouts.
- Body Stats
- ht: 5'9"
- wt: 177.4 lbs
- bf: 12.0%
tlepage
DAY# 38: Shoulder/calves workout tonight! My legs and biceps are nice and sore from the previous sessions. Loving this program!!
- Body Stats
- ht: 5'4"
- wt: 120.3 lbs
- bf: 24.8%
- Body Stats
- ht: 5'0"
- wt: 162 lbs
jnwoll
I'm willing to bet, and I might be wrong here, that my separated shoulder is going to hate this workout. That's fine, because my spirit loves it. There is something awesome about lifting through pain. Chiropractor says, "I'll set it and then you can't lift for 2 weeks." So I said, "See you in 6 weeks." I'm fairly strong elsewhere and my shoulders are the weakest. I LOVE shoulder days because I can see and feel the difference.
- Body Stats
- ht: 5'11"
- wt: 300 lbs
- bf: 35.0%
Predaphin
Day 38 done! Really liked this shoulder workout...felt the burn throughout along with a nice pump, especially in my trapz, which are one of my strong body parts.
Only problem I had today was that I'm attending a family bday party and could not split my cardio, so I did 25 mins twists, then went another 25 mins with twists again...talk about gruesome cardio.
- Body Stats
- ht: 5'9"
- wt: 184 lbs
- bf: 14.5%
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