Lean Muscle Trainer Hero

Day 54:Arms And Calves Workout

Because these are small muscles, we’re going to really work on pumping blood into the target groups while keeping up heart rate. And we’re going to start with 5 biceps exercises followed immediately by weighted sled pushes and pulls. Take a close look at my video to see how Kai and Danielle incorporate sled pushes and pulls—alternate directions so you don’t need to turn the sled, and you can get in a solid 2 minutes of HIIT with weight.

You’ll perform the entirety of each circuit without resting. So, 5 weight-training exercises followed immediately by 2 full minutes of weighted sled pushes and pulls before you go immediately back into your next circuit. I want you to feel like your elevated heart rate is pumping blood into your target muscles, helping to create muscle growth while burning fat.

Next up is your triceps circuit. This one includes 4 weight exercises followed by tire sledgehammers. We’re applying the same philosophy—take this small target muscle group to failure, include some intense cardio, and then hit the muscle again. You’ll, in effect, perform a total of 15 sets with no rest.

Then, today’s workout ends with seated calves raises—20 reps slow and controlled, really emphasizing the stretch and contraction. And then you’ll perform as many reps as you can quickly, going to failure. I list that as 10 reps in the chart, but I want you to take this to your version of failure. When you watch the video, I want you to see how many reps Kai performs.


60 minutes

Perform 45 minutes of steady-state cardio on one machine and 15 more minutes on another. Do not rest between


Standing cable curls
3 Sets - 20 Reps

CIRCUIT 1: This 6-move circuit includes standing cable curls, standing dumbbell curls, standing barbell curls, standing hammer curls, standing barbell drag curls and weighted sled pushes and pulls. Complete all moves with no rest, and go immediately into the next circuit

Standing Dumbbell Curls
3 Sets - 20 Reps

Standing Barbell Curls
3 Sets - 20 Reps

Standing Hammer Curls
3 Sets - 20 Reps

Standing Barbell Drag Curls
3 Sets - 20 Reps

Weighted Sled Pushes And Pulls
3 Sets - 2 Minutes

Triceps Cable Pushdowns
3 Sets - 20 Reps

CIRCUIT 2: This 5-move circuit includes triceps cable pushdowns, incline barbell extensions, bench dips, cable overhead rope extensions and tire sledgehammers. Complete all moves with no rest, and go immediately into the next circuit

Incline Barbell Extensions
3 Sets - 20 Reps
Bench Dips
3 Sets - 20 Reps
Cable Overhead Rope Extensions
3 Sets - 20 Reps
Tire Sledgehammers
3 Sets - 1 Minute
Seated Calves Raises
3 Sets - 20+10 Reps


60 minutes

Perform 20 slow reps followed by 10 fast reps. Rest 1 minute between sets

GETHIN’S GO-TO: The intensity of these circuits followed by a HIIT session with weights is key for today’s workout. But I’m aware that you may not have access to each of the moves I mention in the workouts. Still you can find excellent substitutes. These include battle ropes, burpees, jump rope, mountain climbers or jumping jacks. The key is to understand the purpose of each move rather than to just shrug and give up if you don’t have a particular exercise available to you. I know it’s a complicated message, but you need to be both disciplined and adaptable if you truly want to succeed. The key is finding that balance.



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DOSE AND TIMING: For best results, get in 3 doses (2 capsules per dose) 30 minutes before whole-food meals. You can start slowly with CLEAN BURN, taking in 1 dose for the first day or two, then adding a dose after that. Work up to taking 3 doses per day before meals to boost results while following my 12-Week Lean Muscle Program.

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