Day 61 Arms, Calves & Abs

We will train multiple muscle groups today. We’ll perform circuits, giant sets, supersets and incorporate some HIIT moves. This will allow us to work our target muscles from multiple angles. Training all these muscle groups in one day may seem like overkill but remember you’ll have two active recovery days to recover from this after today’s workout.

For the first move in our circuit we’ll perform incline barbell curls. Make sure you don’t cheat on these and keep your elbows in one place so that your biceps get targeted throughout the full range of motion. It’s easy for people to lean forward or drag curl this movement. Watch how I demonstrate the proper way to do this exercise and the common mistakes that people make when doing these. Next, we’ll perform standing unilateral biceps curls and then seated cable curls. I like seated cable curls for working on the biceps peak. You’ll finish the circuit off with burpees.

For the second circuit of today’s workout, you’ll perform alternate dumbbell curls, barbell preacher curls, standing dumbbell hammer curls, and then bear crawls. Pay attention to the video to see how I make sure Kai and Danielle emphasize the eccentric portion of these lifts. You’ll need to push through the burn on these exercises so that you can complete all your reps. If you have a partner working out with you, they can help you push through the final reps on the preacher curl like how I help Kai and Danielle.

Then we’ll perform a giant set of rope extensions, overhead bar extensions, and unilateral cable triceps extensions. And we’ll finish our workout with 2 different supersets that’ll take us to failure. During a tough workout like this one, remind yourself that you’ll have this upcoming weekend to recover, so push yourself. Make sure you watch the video to see how I encourage Kai and Danielle to push through the pain so that they get the most out of each exercise.


60 minutes

If the weather permits, do some of your cardio outside to break up the monotony.



Incline Barbell Curls
3 Sets - 20 Reps

CIRCUIT 1: Incline Barbell Curls, Standing Unilateral Bicep Curls, Seated Cable Curl, Burpees

Standing Unilateral Bicep Curls
3 Sets - 20 Reps

Seated Cable Curl
3 Sets - 20 Reps

3 Sets - 1 Minute

Alternate Dumbbell Curls
3 Sets - 20  Reps

Circuit 2: Alternate Dumbbell Curls, Barbell Preacher Curls, Standing Dumbbell Hammer Curls, Bear Crawls  

Barbell Preacher Curls
3 Sets - 20 Reps

Standing Dumbbell Hammer Curls
3 Sets - 20 Reps
Bear Crawls
3 Sets - 1 Minute
Rope Extensions
3 Sets - 15  Reps
Overhead Bar Extension
3 Sets - 15  Reps
Unilateral Cable Triceps Extension
3 Sets - 15 Reps
Skull Crushers

3 Sets - 15 Reps

Superset 1: Skull Crushers, Dumbbell Kickbacks

Dumbbell Kickbacks
3 Sets - 15 Reps

Seated Calf Press
3 Sets - Failure

Superset 2: Seated Calf Press, Lying Leg Raises

Lying Leg Raises
3 Sets - Failure



60 minutes



Gethin’s Go To

Listen to how I motivate Kai and Danielle to push through their final reps as they train to failure. Sometimes the mind is ready to give out before the body is, and people will end an exercise with a few reps left in the tank. Being able to push yourself to your personal limits is an important skill you’ll develop in this trainer. The only way you’re going to get the transformation you want is working for it.



GLUTAMINEis the most abundant amino acid in the human body, and it can be synthesized from other amino acids. When your body has a greater need for glutamine, such as when you’re on an intense training program, it may break down muscle tissue for this purpose. Supplementing fermented GLUTAMINE helps prevent this. In addition, supplementing with glutamine helps restore glutamine levels after training and supports muscle recovery.

DOSE AND TIMING:Get in 3 servings of fermented GLUTAMINE each day while following my 12-Week Lean Muscle Program. Good times to take this product are upon rising, before workouts, after workouts, and before bedtime. I personally have my clients put all 3 servings in their gallon jug and sip it throughout the day.

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