Lean Muscle Trainer Hero

Day 68 Dtp Arms & Calves

Let’s finish this week on a high note with arms and calves. We’ll do antagonistic supersets to target our biceps and triceps. If you’ve attempted video trainers in the past but have given up before the end, you’ve got the opportunity now to break that plateau. It’s going to get difficult but thrive in knowing that you’re utilizing body fat as your energy source. Even if you’re feeling lethargic like you’re running on vapors, I need you to smash these final workouts.

For the first superset we’ll do a DTP set of cable bicep curls, then we’ll follow it up with a DTP set of triceps rope extensions. Control the negative on these and extend across the full range of motion. For our second superset we’ll be doing a DTP set of standing barbell curls and overhead triceps extensions. For the overhead triceps extensions, contract your muscles as you fully extend. For all these exercises I need you to reach failure, which requires pushing yourself on every set.


60 minutes

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


Cable Curls
5 Sets - 50/40/30/20/10 Reps

Superset: Cable Curls, Triceps Rope Extension

Triceps Rope Extension
5 Sets - 50/40/30/20/10 Reps

Standing Barbell Curls
5 Sets - 10/20/30/40/50 Reps

Superset 2: Standing Barbell Curls, Overhead Triceps Extension

Overhead Triceps Extension
5 Sets - 10/20/30/40/50 Minute

Calf Press on Leg Press
3 Sets - 30 Reps


60 minutes

Gethin’s Go To

The people that will get the better transformations are the one’s that are consistent. I’ve talked about consistency throughout this trainer because it’s a key to success. Being consistent with your training, diet, recovery and supplementation will have a profound effect on your results. If you want to be one of those people, be consistent, even over the weekend.



During these final weeks of the trainer it’s critical that you push through your workouts and give them everything you’ve got. IN-KAGED® is intra-workout fuel to help improve endurance and enhance your toughest workouts. Ingredients like PurCaf organic caffeine and taurine will provide noticeable endurance boosts.

Dosage and Timing: Take 1 scoop of IN-KAGED® during your lifts.

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