Husky of the Month |
Congrats Nikita, Archer, and Cheyanne,our November HOTM Winners! Husky Cuddles!
Thanks to all for this month's entries!
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| Kris Gethin's 12 Week Transformation Program (AKA My personal gym butt-kicker) | |
| Author | Message |
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...YouKnowWho Forum Nazi and B*tcher
Join date : 2009-05-18 Location : Denver, CO
| Subject: Kris Gethin's 12 Week Transformation Program (AKA My personal gym butt-kicker) Thu Jan 12, 2012 3:10 am | |
| I'm 5 weeks into this program and it's a killer. He also has a diet and daily videos posted to keep you motivated and on the right track.
If someone is or has tried it out keep us posted.
http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html _________________ Posts made by me are not associated or approved by itsahuskything.com. It is widely known that I am a misfit, ingrate, degenerate, brash, trenchant, sardonic, brusque, forthright individual. It should be remembered that all parties operate on the internet and any offense taken from the internet should immediately be followed by a thorough evaluation of one's personal sanity.
-Your Friendly Neighborhood Moderator
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| | | jbealer Husky Stalker
Join date : 2009-05-29 Location : Denver, CO
| Subject: Re: Kris Gethin's 12 Week Transformation Program (AKA My personal gym butt-kicker) Fri Jan 13, 2012 5:55 pm | |
| here is my "ladies" work out, i do 3 sets of 15,12,12reps its broken into a 2 week rotation. i got mad at never having open machines at the gym and to mix it up i have been doing the body pump, step, and lift/cardio classes at the gym 4 days a week on top of 5 days of 30 min on the treadmill in the morning.
Chest / Tri's / Shoulders Stability ball DB chest press Close grip bench press Seated Barbell over head press Double cable pec cross over V DB tri kickback on bench DB alternate overhead press Seated machine row cable tricep extension (fist vertucal) Single DB lat raises Bench DB pec flies Single arm reverse tri exten (palm up) EZ bar front delt raises (W bar) Machine shoulder press Incline DB bench press Abs Regular crunches Hands under butt hip lifts My choice
Chest / Tri's / Shoulders Push ups Rope Tri extension Seated lateral raise (rotate wrist inward) Machine pec flies (stright arms) EZ bar/stright bar skull crushers DB front raises Bench DB chest press Single DB tricep press EZ bar high rows (W bar) Dips Machine lateral raise Bench bar chest press Incline bench press Abs Weighted crunch (DB) Flat bench reverse crunch Ball crunch
Chest / Tri's / Shoulders Stability ball DB chest press Rope overhead estensions Standing upright row Machine chest press Reverse Tricept estensions Single cable lat raises Seated machine row Shoulder shrugs Single arm reverse tri exten (palm up) Bench DB pec flies DB rear raise Rope Kickbacks Machine tricept extension Abs Regular crunches Hands under butt hip lifts My choice
Legs / Calves Straight bar walking lunge Standing calf raises Single leg curls Leg press Squats (straight bar or machine) DB front lunge DB side lunge Double leg extension Abs Ankle touch side oblique "pull up" decline sit ups
Legs / Calves Hamstring curls Squats or hip sled Double leg extension Seated calf press Plie squat DB reverse lunge DB step-up Seated leg curl Abs Roll-out Jack knife 90-90 alternate touch
Back / Bi's Assisted pull-up (wide grip) Cross body DB curls Wide grip seated cable row Stright bar curl Stright leg DB deadlift Alternating DB curls Lat pull down (narrow grip) High CABLE curls Bent-over row Machine Bicept curl Abs decline twists 90-90 crunch Russian twists W/straight bar
Back / Bi's Wide grip pull down Seated DB alternate rotating curl Reverse grip pull down Concentration curls Seated cable rows Double hammer DB curls Hyper back extensions DB preacher curls Machine row Abs Outside calf touch Plank Side plank
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| | | | Kris Gethin's 12 Week Transformation Program (AKA My personal gym butt-kicker) | |
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