Kris Gethin 12-Week Daily Video Trainer - Week 9: Day 58!

Can you build muscle and burn fat during this transformation? Find out from Kris Gethin as he goes over your workout for today.

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Can you build muscle and burn fat during this transformation? Find out from Kris Gethin as he goes over your shoulders, abs and calves workout!

Week 9, Day 58: Shoulders, Calves & Abs


Shoulders, Calves, and abs
1
Jogging-Treadmill Jogging-Treadmill

2

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

3

Standing Calf Raises

10 sets of 15-30 reps
Standing Calf Raises Standing Calf Raises

4

Decline Crunch

2 warm up sets of 8-10 reps, 3 sets of 15 reps
Decline Crunch Decline Crunch

DTP Set
5

Smith Machine Overhead Shoulder Press

5 sets of 50,40,30,20,10 reps
Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press
Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press

6

Upright Barbell Row (wide grip)

3 sets of 10,7,5 reps, 1 triple drop set of 6-8 reps
Upright Barbell Row Upright Barbell Row

7

Upright Barbell Row (medium grip)

3 sets of 10,7,5 reps, 1 triple drop set of 6-8 reps
Upright Barbell Row Upright Barbell Row

8

Upright Barbell Row (narrow grip)

3 sets of 10,7,5 reps, 1 triple drop set of 6-8 reps
Upright Barbell Row Upright Barbell Row

9
Jogging-Treadmill Jogging-Treadmill

10

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Tips For This Workout Day

The Fat-Muscle Connection
  • This program is designed to utilize your protein for muscle building and repair, and your calories for energy during your workout.
  • Your fat-burning occurs outside the gym with your meal frequency - never miss a meal or a workout!
  • If you keep up with your workouts and meal plan, you can safely build muscle and burn fat throughout your transformation.
Standing Calf Raises
  • Remember to lower your heel at the bottom of the rep to activate your calf.
Decline Crunches
  • You can adjust the decline bench to increase or decrease your difficulty.
  • Adjust your hand position from high, to medium, then to low between your sets - this will decrease the resistance to allow you to complete your rep ranges.

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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