Kris Gethin’s Muscle-Building Trainer, Day 19

Y3T is drawing to a close, but you're not done yet. You've got one more tough workout. Finish this week just as hard as you started it!

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Although you're in the gym to build a bigger, stronger body, there are also things you can do outside of training that will improve your overall function and well-being. For example, Kris likes to do massage therapy 2-3 times per week and occasionally visit the chiropractor.

Kris also spends a lot of time doing self-myofascial release (SMR) with a foam roller to improve his mobility. If you can, drop a little cash on a good foam roller and spend some time on it every day. Your body will thank you.

Before it does, however, you've got a burly biceps, calves, and abs workout on tap with Gethin himself. Get in the gym and get shit done.

Day 19 Biceps, Calves, and abs
Watch The Video - 11:20

Workout Notes

  • If you're accustomed to doing biceps curls with a regular grip, doing them with wide and narrow grips will feel very different. Wide-grip curls target the inner head of your biceps while a narrow-grip targets the outer head.
  • Stretch your calves between each set of raises.
Biceps, Calves, and abs

Wide-Grip Standing Barbell Curl

3 dropsets of 15-20 reps, 15-20 reps on drop
Wide-Grip Standing Barbell Curl Wide-Grip Standing Barbell Curl


Close-Grip Standing Barbell Curl

3 sets of 15-20 reps, 1st set is a dropset for 15-20 reps
Close-Grip Standing Barbell Curl Close-Grip Standing Barbell Curl


Seated Calf Raise

15-20 reps, 15-20 reps on drop
Seated Calf Raise Seated Calf Raise


Standing Calf Raises

3 dropsets of 15-20 reps, 15-20 reps on drop
Standing Calf Raises Standing Calf Raises


Decline Reverse Crunch

15-20 reps, 15-20 reps on drop
Decline Reverse Crunch Decline Reverse Crunch

Exercise Ball Pull-In

15-20 reps, 15-20 reps on drop
Exercise Ball Pull-In Exercise Ball Pull-In



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

Support muscle repair, recovery, and growth!* Go Now!

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.