Kris Gethin's Muscle-Building Trainer, Day 12

Curl your biceps and raise your calves, because it's time to train those bodybuilder muscles that make you stand out. Train as hard as you can!

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It's time to thrash your biceps, build solid calves, and hammer your abs.

As your body gets more conditioned, these workouts aren't going to be so hard on your hands or joints. Your body will grow accustomed to working hard five days per week. No, the workouts won't get easier, but you'll be better prepared and more able to cope with really difficult lifting sessions.

After today, you have two days of active rest and recovery, so train as hard as you can. Give your biceps a reason to be sore.

Day 12 Biceps, Calves, and Abs
Watch The Video - 10:06

Workout Notes

  • During curls, slow down on the negative. You'll get twice as much out of the lift.
  • During the contraction phase of dumbbell biceps curls, turn your hand as much as you can so your pinky is facing up and in. The slight twist will activate the peak of your biceps.
  • If you're absolutely fatigued way before the required reps, strip some of the weight and finish the set.

Seated Dumbbell Curl

3 sets of 14-18 reps
Seated Dumbbell Curl Seated Dumbbell Curl


Preacher Curl

3 sets of 14-18 reps
Preacher Curl Preacher Curl


Lying Cable Curl

3 sets of 14-18 reps
Lying Cable Curl Lying Cable Curl


Standing Calf Raises

4 sets of 18-20 reps
Standing Calf Raises Standing Calf Raises


Cable Crunch

4 sets of 18-20 reps
Cable Crunch Cable Crunch


Weighted Crunches

4 sets of 18-20 reps
Weighted Crunches Weighted Crunches



15-minute intervals: 3 min. easy, 1 min. hard
Jogging-Treadmill Jogging-Treadmill

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Read Gethin's Blog!

Click here to go inside the mind of Kris Gethin

I dived quickly last night. It was unexpected drowning of the senses until despair overcame the numbness. I panicked. Occasions like this tell me that I have to be ready at all times. If I turn my back on myself, I’ll shoot it in the back and go down. I always try to recall what triggered it. I need to understand the monster so I can crush it, but I never remember. So much noise happens that I can never hear what was said first. The damage makes it all the more painful so I dont remember what to kill it with. Past that I had broken sleep through the night. I sweated a lot. My thoughts had me in a pool of perspiration while they tried to drown me.

The video crew was in my apartment at 7:30am this morning. We got some b-roll and content on various minerals, carbs, insoluble vs soluble fiber, water soluble vitamins vs fat soluble vitamins, etc. Once we did all that my coach, Ramona, arrived for the mediation session we were to shoot. It was more than a shoot, I was shot – I fell asleep. We concluded with sound bites where she described the importance of a mental transformation for me as much as a physical. This video series is going to be visual for some but this is far from a vanity project for me.

We later filmed content all the way to the gym in the car and then smashed the workout. I still had the pain in me from last night blackening my bloodstream. I could see the pain as I was visualizing my endorphins and adrenaline before and during my sets. I could vividly see the thick tar engulf my platelets and asphyxiate its oxygen supply. I sometimes wonder if people have the same visualization as I do when they train. I see it all the time. When people come up to me between sets to talk to me, it’s the worst they can do. It pulls me out so fast I can hardly breath for a second. I think most of the time I carry a Do Not Disturb Sign because it doesn’t happened to often. People tend to leave me for the most part. The camerawoman told me today that I scare her when she films me in the gym. She said that sometimes she has stopped filming when she should’ve carried on. I don’t mean to scare her. Im just somewhere else at this point trying to kick myself out of me.

One of the trainers in the gym - Gaurav - showed me his tattoo that he had on his knuckles. It read DTP. This always trips me out. This is now the 7th DTP tattoo I have seen and it always hits me hard. It immobilizes me. It may seem stupid to some but it triggers me emotionally. Its a big ask. I cant let these people down. I have to keep hitting it harder for them.

Once the workout was done I had to hit the hospital and get my leg worked on. Heath, my physio, worked on stripping the muscles that are misaligning my knee and trying to improve its mobility. It hurt but it helped for sure. This game isn’t going to pass me, I am going to come back in and pass it by. This is my game. I am the game.

I have a lot of emails to get through tonight and a lot on my mind I have to figure out. I need to get it done so I can begin planning and getting the content mapped out tomorrow for the weekends content and then that of the start of week 3 on Monday. Each day. I got to keep running at each day harder than the last. Thats all I got. Thats all I want.

Again, I don’t know whether to do this blog over the weekend or let it be until Monday. Is it really of note for anyone? If its helps, I guess it will give purpose to something I can do for someone. Sometimes I wonder if it helps to write it out, or does it compound and confirm the fears.

As Flavor Flav once said, ‘Cant trust it.’

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