Kris Gethin 12-Week Daily Video Trainer - Week 7: Day 43!

Follow Kris as he takes you and himself through a 12-week transformation. Kris gives a few quick tips on increasing your fat loss before hitting shoulders, calves and abs at the gym.

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Today's focus is shoulders, calves and abs, but Kris also talks about what to do if your metabolism slows down!

Week 7, Day 43: Shoulders, Calves & Abs

Shoulders, Calves, and Abs
Jogging-Treadmill Jogging-Treadmill


Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist


Dumbbell Shoulder Press

2 warm up sets of 8-10 reps, 2 sets of 6-10 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press


Side Lateral Raise

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


Front Dumbbell Raise

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


Standing Low-Pulley Deltoid Raise

3 sets of 8-10 reps + 3 negative reps
Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise


Upright Barbell Row

7 sets of 12-15 reps (FST7)
Upright Barbell Row Upright Barbell Row

Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

Modified Crunches

3 sets of 20-30 reps
Crunches Crunches

Jogging-Treadmill Jogging-Treadmill


Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Tips For This Workout Day

  • If you're feeling strong, you don't necessarily always have to do Giant Sets or Supersets. You can use Straight Sets to focus on building strength - just make sure to push yourself and go for a personal best!
Boosting Your Metabolism
  • If you are experiencing less-than-normal weight loss, you may need to adjust your diet to make sure you maintain consistent results.
  • Try decreasing your carb intake per meal by 1/4 cup - this means you will consume 3/4 cup oats for breakfast, 1/2 cup of rice or potato for the next 4 meals, and 3/4 cup of vegetables for your last meal of the day.
  • Cayenne Pepper and Ginger are great spices to add to your meals. They are tasty, exciting, and support the body's thermogenesis and metabolism!
Controlled Cheating
  • When lifting heavy or on your last few sets, controlled swinging is permissible ONLY if you make sure to focus on exercising your target muscles.
  • Try to avoid controlled cheating as much as possible to prevent injury and maximize your target muscle performance.
Front Raise
  • Use a hammer grip to change up the exericse.
  • REMEMBER, your rep range is for BOTH arms. For example, if the rep range is 10-12, this means your total alternating reps will be 20-24.
Upright Row
  • Use a wide grip to target the rear delts.
Calf Raises/Modified Crunches Superset
  • Complete the full contraction and range of motion for calf raises - this will make sure your calves develop a full and toned look.
  • Incorporate leg raises into your crunches for increased resistance and a tightened mid-section.

Pre & Post-Workout Supplements


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

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