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Kris Gethin's Muscle-Building Trainer, Day 52

Train chest and calves with a powerful dose of DTP volume and intensity. The reps start high, but that doesn't give you an excuse to train light.

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As you forge ahead through Week 8, remember to keep your goals in mind. This is especially true of short-term goals. While it's great to look toward the physique you want to achieve at the end of 12 weeks, having smaller, daily, measurable goals is what will get you out of bed and into the gym.

Take Kris's advice and break your training sessions into 12 body-part workouts. If you look at them this way, you'll realize that you have only 12 arm, chest, and leg workouts to transform your body. This will give you a sense of urgency and prevent you from just going through the motions. Track your workouts in BodySpace for added accountability.

If you feel fatigued, just remember that you have to pass through pain in order to experience pleasure. Clear your head and leave every ounce of energy on the gym floor. Now get ready to crush your chest and calves.

Day 52 Chest and Calves
Watch The Video - 10:37

Workout Notes

  • Before lifting, warm up your rotator cuff with overhead triceps extensions and side raises to prevent shoulder injuries.
  • During calf presses, remember to go slow on the way back down. The Achilles tendon is the thickest in the body, so go slow on the negative to keep all stress on the muscle.
  • Don't forget your pre-workout shake! You want the best pump possible from this workout, after all.
Chest and Calves

Incline Dumbbell Press

6 sets of 30, 25, 20, 15, 10, 5 reps
Incline Dumbbell Press Incline Dumbbell Press


Decline Dumbbell Flyes

6 sets of 5, 10, 15, 20, 25, 30 reps
Decline Dumbbell Flyes Decline Dumbbell Flyes


Leverage Chest Press

6 sets of 30, 25, 20, 15, 10, 5 reps
Leverage Chest Press Leverage Chest Press

Single-leg Calf Press

6 sets of 30, 25, 20, 15, 10, 5 reps
Calf Press Calf Press



6 sets of 5, 10, 15, 20, 25, 30 reps
Butterfly Butterfly


Calf Press

6 sets of 5, 10, 15, 20, 25, 30
Calf Press Calf Press



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

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Read Gethin's Blog!

Click here to go inside the mind of Kris Gethin

I stand tall and will not be stabbed by timewasters. Every day I get messages from people, and good friends, who say “Hi, What’s Up, Hello, How Are You, How’s it Going, Hey Mate” and so on. That’s it. Nothing else. I don’t answer them. My life is already hard. I can’t have people take these tiny slices of it with them with mediocre bull****. I need purpose to interact and communicate. These words have no purpose – they are society built characters of reintroduction. I don’t need a Groundhog Day of 10 introductions every damn day, especially from people I know. Yeah, sleep deprivation probably keeps me like this – on edge. Maybe I am an ass to be around but I wont take it lying down. I told my this to my good friend, Jag, a couple of days ago. He sent me a message saying “Hey Mate”, with a plethora of icons and emojis to follow. He knows I hate these too. I asked for it I guess.

I had two scheduled meetings today. They didn’t happen because the people meeting me were both running late. I think most people here probably hate working, associateing or knowing me. I give them 5 minutes and if they don’t show, I am out. In India, a lot people seem to run late. I can’t take it. I can not be part of chaos. They always call me when they have arrived; usually 30+ minutes later, and seem to be in shock when I inform them that I have left. I live by numbers, schedules and respect for ones time. I give as well as I get. I’m not mean by it, I prioritze myself and refuse to get controlled by my environment or people.

Many don’t relate to me. I get a lot of messages on my social networks doubting my advice, questioning my sincerity, and calling me names. If don’t relate to me, I cant blame them I guess. I don’t relate to these people either. Sometimes I even question normality and logic. After my leg workout yesterday I had a protein shake and then ate my meal 15 minutes following. It consisted on 12 egg whites and 1 ½ cups of gluten free oats. Once I finished it, it felt like my stomach didn’t exist and all the nutrients had immediately dispursed to my legs. So, I ate the second meal which consisted of exactly the same. Most people would say that 24 eggs whites, 3 cups of oats and a protein shake isnt normal. I don’t question, I just do out of instince and it works. If they cant relate, thats fine, I don’t want to relate to their complacency of mediocrocy.

My body is beginning to comminucate and protest the damage I am inflicting upon it. I have put on a good amoiunt of quality weight every single week of this video series but parts are telling me to be cautious and others are telling me that I shouldve been a little more cautious earlier. I don’t know how to take my foot off the gas. My circuitry isnt wired like that. Next week I am going to add an additional rest day to the weeks program. The workouts will become a little more intense and longer so I can fit in all the bodyparts during the week, but hopfully the forced day off will mute the screams of my connective tissue and skeleton.

I have a lot of work to do tonight. I have many emails to channel through, select and send pictures for use on Mens Health TV, contribute an article for the Mumbai Mirror on HICT, which apprears to be capturing the press in the US as of recent, and then prepare my supps, meals and clothes for an early morning shoot. The crew will be in my apartment early AM to cover all the daily tips I don’t see relevant being shot at the gym. Bollocks. Speaking of which, I have to write all of the tips out too. If there were 38 hours in the day, maybe I could get ahead.

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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.