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Kris Gethin 12-Week Daily Trainer - Week 9: Day 63!
Your shoulders, calves and abs are the target for today's workout, so make sure you are warmed up and ready to go!
Week 9, Day 63: Shoulders, Calves & Abs - 3:28
Week 9, Day 63: Shoulders, Calves & Abs Workout
| TERMS YOU'LL NEED TO KNOW | |
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Shoulders, Calves & Abs:
Cardio
25 min
Seated Barbell Twist
150 reps, per side
Dumbbell Shoulder Press
2 warm up sets of 8-10 reps
3 sets of 10-12 reps
Superset:
Side Lateral Raise
2 warm up sets of 8-10 reps
4 sets of 10-12 reps
Reverse Flyes
2 warm up sets of 8-10 reps
4 sets of 10-12 reps
Working Set:
Dumbbell Shrug
1 warm up set of 8-10 reps
4 sets of 20 reps
Superset:
Seated Calf Raise
1 warm up set of 8-10 reps
3 sets of 20 reps
Weighted Sit-Ups
3 sets of 15-17 reps
Calf Press On The Leg Press Machine
3 sets of 10-12 reps
Incline Lying Leg Raise
1 warm up set of 8-10 reps
3 sets of 12-15 reps
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Cardio
25 min -
Seated Barbell Twist
150 reps, per side
Tips For This Workout Day
The Home Stretch:
- You're almost at the end of your transformation, so keep up the intensity!
- This is the easiest spot to slack off, so don't let yourself lag behind on your goals.
- Eat every meal, and complete every workout with high intensity.
Pre & Post-Workout Supplements
Pre-Workout
Post-Workout
Take the diet plan with you!
Kris Gethin's Full Diet Plan (PDF 619.12 KB)
Kris Gethin's Full Diet Plan (PDF 619.12 KB)
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PlumpViking
Although opinionated, I never argue with Gethin when shoulders are concerned. I always get the most out of my investment in effort, time (and pain) when I follow his shoulders training proposal to the letter. And by doing so my shoulders have gone through a metamorphosis that proves my point beyond doubt.
Consequently my only advice is as simple as it is effective: Do exactly as Kris Gethin suggest on any shoulder (and arms) workouts and you will get unparalleled results. For this to be true you need to keep rest time to approx a minute, and never above 90 secs.
And warm up properly. Warm up your rotator cuffs. And then warm up some...
- Body Stats
- ht: 6'2"
- wt: 248.6 lbs
alexmc71
Permalink
your side commentary is really starting to bore me...day after day, week after week.. really?
- Body Stats
- ht: 5'11"
- wt: 149.6 lbs
- bf: 16.0%
- Body Stats
- ht: 6'0"
- wt: 216.8 lbs
flip080210
People used to comment on this videos until about week 8. Did everyone just quit because DTP was too hard?
- Body Stats
- ht: 5'9"
- wt: 155 lbs
- bf: 13.0%
snacker
I'm sure lots make it to this point but I bet there's quite a few that drop out too. I fell behind a day but I'm still here and looking forward to week 12!
- Body Stats
- ht: 6'2"
- wt: 239 lbs
aydinj
I feel overtrained, today i took a rest. but tomorrow i will hit the gym to finish this week...it is gettin harder and harder every week...
- Body Stats
- wt: 176 lbs
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