Kris Gethin's DTP: Week 1, Day 5

DTP goes way beyond curls for the girls. Arm day is so tough your biceps and triceps will be crying for mercy!

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This is the only arm workout you are going to perform every week for the next four weeks. Don't deviate; don't try to spice things up yourself. Do exactly what I say and reap the rewards: a stronger core, horseshoe triceps and peaked biceps. Bring on the DTP pain.

KRIS GETHIN'S DTP ARMS & LOWER ABS WORKOUT
Watch The Video - 14:35


Day 5: arms and lower abs
superset
1

Standing Biceps Cable Curl

5 sets of 40,30,20,10,10 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl

Cable Rope Overhead Triceps Extension

5 sets of 40,30,20,10,10 reps
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

superset
2

Barbell Curl

5 sets of 10,10,20,30,40 reps
Barbell Curl Barbell Curl

Lying Triceps Press

5 sets of 10,10,20,30,40 reps
Lying Triceps Press Lying Triceps Press

3

Hanging Leg Raise

5 sets to failure
Hanging Leg Raise Hanging Leg Raise


Dynamic Transformation Tips

Muscle Fibers

DTP is perfect for muscle growth because it crushes every muscle fiber your body can muster. High reps and short rest periods hit your type I, slow-twitch muscle fibers. Slightly heavier weight hits your fast-twitch, type IIa fibers. Finally, to finish things off, heavy weight and longer rest periods punish your type IIb fibers.

By covering so many rep ranges and weights, we drive blood to the working muscle and ensure that every motor-neuron is recruited to move the weight. As you go down the pyramid from heavy-to-light weight, you push a substantial amount of oxygen and nutrient-rich blood to further stretch the working muscle and promote maximum growth.

Rest

Rest, like volume and intensity, is an important training variable. Throughout the DTP workouts, you rest longer every time you increase the weight. At the beginning of each workout, you rest 45 seconds between supersets. Increase your rest period by 15 seconds every time the reps drop and the weights increase. When you hit the heaviest weight, you can rest for two full minutes. As you increase reps again during the second half of each workout, shorten each rest period accordingly.

Stretch It

Stretch between every set. After developing a good pump, you want to stretch the muscle fascia to promote even greater muscle growth. Stretching is also key to injury prevention.

After developing a good pump, you want to stretch the muscle fascia to promote even greater muscle growth.
"After developing a good pump, you want to stretch the muscle fascia to promote even greater muscle growth."

Halfway Roll

During the arms workout, I foam roll halfway through the session instead of upfront. The reason? The tendons, ligaments and muscles feel OK when using cables for the first superset. However, when I move to free-weight exercise, I feel a lot more strain on the biceps tendons and the elbows. Take a moment to foam roll before hitting your second superset.

Foam-Tastic

Bodybuilders never stop learning. I learned foam rolling seven months ago from one of my clients, Hrithik Roshan. I was dealing with multiple injuries; rolling has helped tremendously. It's something I try to practice before my workouts now. Not only does soft tissue work help rehab lingering injuries, but it's good pre-hab to prevent injuries.

I just slowly roll up and down the triceps when I feel a little bit of tension there, or a bit of a knot or scar tissue. When I hit a really tight spot, I hold the roller there, wait for the pain to radiate out a bit, and then I continue rolling.

I just slowly roll up and down the triceps when I feel a little bit of tension there, or a bit of a knot or scar tissie.
"I just slowly roll up and down the triceps when I feel a little bit of tension there, or a bit of a knot of scar tissue."

Weight Adjustments

When you reach the heaviest set with 10 repetitions, don't worry if you misjudge the weight. Just lift until you hit absolute failure. Even though '10 reps' is written in your gym log, it doesn't mean you need to stop at 10. If your first set of 10 reps is a little light, do 14-15 reps. Failure is essential.

The triceps are generally stronger than biceps, so take that into account. Run by instinct to a certain degree. If you feel like going a bit heavier one day, do it. Keep your mental intensity and focus consistent, even if you have to change the weight.

Abdominal Principles

Start with your legs slightly bent on hanging leg raises, which puts greater resistance on your lower abs. As that knee bend gets shorter and shorter and shorter, keep hitting the reps to ensure you've broken down all your muscle fibers.

Rest for about 45 seconds since the abs recover so quickly, then hit it again. I cross my feet, as well; I find it takes a lot of stress away from the hip flexors. Cross one leg over the other, then switch legs halfway through the set and keep repping to failure. Keep the focus on your abs, not your flexors. Don't worry about reps; just go to absolute failure on every set.

Instead of counting the reps, make the reps count.
"Instead of counting the reps, make the reps count."

Post-Workout Principle

Drink a post-workout shake immediately after your training session. Rest for about 45 minutes, eat your first meal, and then concentrate on re-hydrating, recovering and replenishing.

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