Kris Gethin 12-Week Daily Video 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!

Previous | Main | Next

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


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

2

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

3

Dumbbell Shoulder Press

2 warm up sets of 8-10 reps, 3 sets of 10-12 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

Superset
4

Side Lateral Raise

2 warm up sets of 8-10 reps, 4 sets of 10-12 reps
Side Lateral Raise Side Lateral Raise

Reverse Flyes

2 warm up sets of 8-10 reps, 4 sets of 10-12 reps
Reverse Flyes Reverse Flyes

5

Dumbbell Shrug

1 warm up set of 8-10 reps, 4 sets of 20 reps
Dumbbell Shrug Dumbbell Shrug

Superset
6

Seated Calf Raise

1 warm up set of 8-10 reps, 3 sets of 20 reps
Seated Calf Raise Seated Calf Raise

Weighted Sit-Ups

3 sets of 15-17 reps
Weighted Sit-Ups - With Bands Weighted Sit-Ups - With Bands

Superset
7
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

Flat Bench Lying Leg Raise

1 warm up set of 8-10, reps 3 sets of 12-15 reps
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

8
Jogging-Treadmill Jogging-Treadmill

9

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

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

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

Previous | Main | Next