Kris Gethin's Muscle-Building Trainer, Day 5

New Exercise and Fitness Review

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Training biceps is usually fun for everybody. You get a good pump and you get to flex in the mirror. Your calves, on the other hand, are much less sexy to train. That doesn’t mean you get to be a baby and do fewer reps or sets. Hammer your calves as hard as you do any other body part. Toothpick legs don’t impress anyone.

Your biceps may be sore from your back workout yesterday. If they are, you need to work on telling your back muscles, not your arms, to perform each and every back exercise.

The mind-muscle connection is a learning process, but it’s an important part of building a better physique.

Day 5 Video
Watch The Video – 10:47

• Barbell Curl
  4 sets of 8-12 reps


• Dumbbell Alternate Bicep Curl
  4 sets of 8-12 reps


• EZ-Bar Curl
  4 sets of 8-12 reps


• Seated Calf Press
  3 sets of 8-12 reps


• Standing Calf Press
  3 sets of 8-12 reps


• Bent-Knee Hip Raise
  4 sets of 8-12 reps


• Jackknife
  4 sets of 8-12 reps


• Cardio
  15-minute intervals: 3 min. easy, 1 min. hard

Workout notes

• 
  

  Don’t train on an empty stomach. You won’t have enough fuel in your system to get through the workout or recover effectively. Eat 1-2 hours before you work out.

  
  


• 
  

  Warm up with a light weight before you start curling heavy. Prepare your shoulders and elbows for the heavy work!

  
  


• 
  

  You have the whole weekend to recover, so go hard today.

  
  


• 
  

  Because Gethin is as experienced as he is, he can be a little looser with his form. If you’re a beginner or intermediate lifter, then do the movements as strictly as possible.

  
  


• 
  

  As long as your cardio is consistent and intense, don’t be afraid to switch it up.

  
  

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Kris Gethin"s Muscle-Building Trainer, Day 5