Kris Gethin's 4Weeks2 Shred: Day 12 - Chest & Calves

Even Kris gets worn down by the type of volume in this program. When it happens, he knows to reach out to a partner to push him back to where he knows he needs to be!

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I have a training partner, Adam Cooper, with me today. The tiredness is starting to set in now so sometimes it’s good to have a reliable training partner to encourage and assist you through the torturous reps. I like to use an explosive form on pressing movements such as chest, especially on machines.

You will also notice that I rep particularly fast when I begin to strip the weight. I do this purely to focus on flushing the chest with blood, increase the pump, and to complete as many reps as possible before my energy expires. This works tremendously for me, but take care of your own form to lessen your chance of injury while increasing your mind-muscle connection.

Chest and Calves Workout Kris Gethin's 4Weeks2Shred
Watch the video - 7:38



Following chest it will be time to target calves again. Adam and I will be hitting ours via the leg press. You can do yours on a standing calf raise machine if you don’t have a leg press available to you.

Separate from this workout, in the evening immediately prior to performing your PM cardio, be sure to hammer your abs for 5 straights of conventional crunches to failure.



For each exercise, you will do 1 set of 10 repetitions. For the second set, you will again do 10 reps. For the third set, do 1 set of 10 reps, rest for 10 seconds, drop the weight and immediately do 20 more reps. For the final set, do 1 set of 10 reps, rest for 10 seconds, drop the weight and immediately do 20 more reps. Then, 20 seconds later with the same weight do 10 final reps.

Day 12: AM Chest & Calves
1

Incline hammer bench Press

4 sets of 10, 10, 10/20, 10/20/10 reps, resting one second per rep of each rep in dropsets (for example: in set 4, rest 10 seconds, then 20 seconds)
Leverage Incline Chest Press Leverage Incline Chest Press

2

Flat hammer press

4 sets of 10, 10, 10/20, 10/20/10 reps
Machine Bench Press Machine Bench Press

3

Cable Cross-over

4 sets of 10, 10, 10/20, 10/20/10 reps
Cable Crossover Cable Crossover

4

Calf raises (leg press machine)

4 sets of 10, 10, 10/20, 10/20/10 reps
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

5

Cardio

40 min.
Step Mill Step Mill

6

Twist

300 reps
Twist Twist


Day 12: PM Abs & Cardio
1

Crunch

5 sets to failure
Crunches Crunches

2

Cardio

40 min.
Step Mill Step Mill


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