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 Kris Gethin's 12 Week Transformation Program (AKA My personal gym butt-kicker)

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...YouKnowWho
Forum Nazi and B*tcher
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Male Join date : 2009-05-18
Location : Denver, CO

PostSubject: 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

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jbealer
Husky Stalker
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Female Join date : 2009-05-29
Location : Denver, CO

PostSubject: 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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