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It’s time to thrash your biceps, build solid calves, and hammer your abs.
As your body gets more conditioned, these workouts aren’t going to be so hard on your hands or joints. Your body will grow accustomed to working hard five days per week. No, the workouts won’t get easier, but you’ll be better prepared and more able to cope with really difficult lifting sessions.
After today, you have two days of active rest and recovery, so train as hard as you can. Give your biceps a reason to be sore.
Day 12 Video
Watch The Video – 10:06
![Seated Dumbbell Curl]()
![Seated Dumbbell Curl]()
Seated Dumbbell Curl (alternating)
3 sets of 14-18 reps![Preacher Curl]()
![Preacher Curl]()
Preacher Curl
3 sets of 14-18 reps![Lying Cable Curl]()
![Lying Cable Curl]()
Lying Cable Curl
3 sets of 14-18 reps![Standing Calf Raises]()
![Standing Calf Raises]()
Standing Calf Raises
4 sets of 18-20 reps![Cable Crunch]()
![Cable Crunch]()
Cable Crunch
4 sets of 18-20 reps![Weighted Crunches]()
![Weighted Crunches]()
Weighted Crunches
4 sets of 18-20 reps![Jogging-Treadmill]()
![Jogging-Treadmill]()
Cardio
15-minute intervals: 3 min. easy, 1 min. hard
Workout notes
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During curls, slow down on the negative. You’ll get twice as much out of the lift.
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During the contraction phase of dumbbell biceps curls, turn your hand as much as you can so your pinky is facing up and in. The slight twist will activate the peak of your biceps.
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If you’re absolutely fatigued way before the required reps, strip some of the weight and finish the set.
Go Inside the Mind of Gethin!
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