Kris Gethin's Muscle-Building Trainer, Day 26

FST-7 arm training is a treat for bodybuilders, because doing a double-biceps pose between sets isn't optional. It's mandatory! Flex for all you're worth, but save some energy for 7 painful sets of calves.

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A message to all aspiring vegetarian bodybuilders, both in India and around the world: Kris Gethin has heard your complaints. He knows you think it's hard to find adequate vegetable protein to keep up with meat-eaters like him. And he's got a reply: Enough excuses. You can do this!

In today's video, Kris offers up a complete day's high-protein menu for vegetarians, utilizing options such as paneer, cottage cheese, soy, tofu, whey, and casein. Then it's off to the gym to hit biceps and calves for the final day of FST-7!

Day 26 biceps and calves
Watch The Video - 13:27

Workout Notes

  • If you have a standing calf press, you can use it rather than doing a calf press on the leg press. Either will work great.
  • Overcome any self-consciousness about doing the donkey calf raises. They flat-out work! Arnold knew this, and even Kris admits they're a solid choice after having done them. If you're lucky enough to train in a gym with a donkey calf-raise machine, feel free to use it instead!
  • If you don't know how to stretch your biceps, try these options from's Exercise Database.
Biceps and calves

Cable Preacher Curl

4 sets of 8-10 reps, 90 sec. rest
Cable Preacher Curl Cable Preacher Curl


Alternate Incline Dumbbell Curl

3 sets of 8-10 reps, 90 sec. rest
Alternate Incline Dumbbell Curl Alternate Incline Dumbbell Curl


Lying Cable Curl

3 sets of 8-10 reps, 90 sec. rest
Lying Cable Curl Lying Cable Curl


Spider Curl

7 sets of 8-10 reps, 90 sec. rest
Spider Curl Spider Curl


Seated Calf Raise

3 sets of 20 reps, 90 sec. rest
Seated Calf Raise Seated Calf Raise


Calf Press On The Leg Press Machine

3 sets of 20 reps, 90 sec. rest
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine


Donkey Calf Raises

7 sets of 20 reps, 90 sec. rest
Donkey Calf Raises Donkey Calf Raises



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

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Click here to go inside the mind of Kris Gethin

Its independence day here in India. I lived in Australia for 5 years where they celebrated Independence Day from the British. Then I lived in the US for over 5 years where the celebrated Independence Day from the British. Now I live it here in India. A lot of places are shut down but not Elixir Fitness. Pradeep told me that he never allows the gym to close 365 days of the year. I knew it was the right place to train as soon as I met him and his wife and felt the intensity in the trainers. Its an aura of I respect. It has an atmosphere that’s not corrupted by vanity and self-portraits. You can smell the blood that’s sacrificed for sinew.

Exhaustion and fatigue have been following me this week. Each day they have been getting closer. Today they had caught me. I knew I had to repent. I can’t let them get to me. I spent all morning characterizing them until I could see them clearly. I had exhaustion, weakness, fatigue, excuse, distraction and complacency all in one room together. I molded them until I had them cornered. Collectively, I mentally and visually created them to appear like one big mouth. Then I pictured myself morphed into a machine-like fist, which was pulled back and ready to be thrown with a bone breaking reaction. As I began my first exercise, I broke their teeth. I followed the next exercise with a shattering of the jaw. I finished the workout filling its mouth with my hatred for their diseased negativity. Their nagging voices quieted and then deceased. I did what I always accomplish through my workouts when my mind creates a factual manipulation. I break life’s lame barriers. Nothing punishes weakness as a workout.

I aim to rid my body of inflammation this weekend. I can’t get beaten down this way. The digestion of my massive amount of calories, lack of sleep, workload, and training schedule are all waiting in the wings to bite at any loss of armor. I have to keep my guard up. Tomorrow I have a two-hour massage, 30 minutes cardio, followed by the creation of 5 radio shows – then the station tomorrow will record all over the phone to pitch to upper management. Following that, I need to write a months worth of workouts for the readers of TRAIN Magazine to follow from my column. Past that, I really need to skype family. I’m slacking in what matters most. I also need to shoot GoPro footage for the viewer considering the crew dont film me tomorrow. I dont know what to shoot though. I dont have the most exciting view for people to witness.

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