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Kris Gethin's DTP: Week 2, Day 12

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

'I want smaller arms,' said no one. Ever.

Horseshoe triceps and balled-up biceps look good on every dude, but you have to be willing to put in the work. Now that you are comfortable with how DTP works, there's no need to hold back. Take up some mirror space and get to work! Separate yourself from the boys and put up that weight!

Day 12: Arms/Lower Abs


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About The Author

Kris is a writer and photographer and will be providing Bodybuilding.com with various types of articles.

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cdubww3

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cdubww3

Cant wait for this tomorrow

Aug 16, 2012 12:24pm | report
Americanlifter

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Americanlifter

The first 30 reps your arms ask what are you doing? but then you have 10 more reps to go followed by triceps extensions by the time you are done your arms are red and you have the biggest pump you have ever had. Then the next day your arms are sore and you think why did I do that? Then you do it again the next week.

Aug 16, 2012 11:29pm | report
cdubww3

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cdubww3

the pain is so worth it after the fact

Aug 17, 2012 1:29am | report
estjean525

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estjean525

This arm workout is challenging and fun. The pump is amazing.

Aug 17, 2012 9:06am | report
King7012

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King7012

This day is done with now. Arms are shaky now. Tomorrow im sure is going to be a sore day. But its alllllll worth it. I believe ive already seen a change in my body. But that could also be me being overly hyped.

Aug 17, 2012 8:34pm | report
matto082

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matto082

Just finished this and my arms are flooded! Swapped overheads for rope pull downs, barbell curls for reverse curls and went reverse grip skullcrushers... nothing like having the fear of dropping a barbell on your forehead to get through a set!!!

Aug 19, 2012 1:11am | report
  • Body Stats
  • ht: 15'10"
  • wt: 190.92 lbs
  • bf: 7.5%
RaymondNT

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RaymondNT

This is my workout for today.
Feel some kind of pain in my chest and back, even from my traps!
Past week felt an incredible pump on my arms and that felt great.

Aug 24, 2012 3:44pm | report
JasonJNagy

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JasonJNagy

Great pump, the DOMS a day later is a nice indicator that you punished your triceps.

Sep 3, 2012 6:33pm | report
VeloFacer

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VeloFacer

so pumped i couldnt touch my right hand to right shoulder or left hand to left shoulder..... PUMPING HELL thats a **** good work out :)

Oct 5, 2012 3:21am | report
Womkeith

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Womkeith

Today was rough, excellent workout as always

Article Rated:
Oct 5, 2012 2:03pm | report
vincelucente

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vincelucente

Just finished up my arms workout today and felt an absolutely amazing pump! Although I switched my skull crushers with DB lying triceps press; should have stuck to the crushers, but man am I ever loving this program! 2nd week in and feeling great!

Oct 13, 2012 6:03pm | report
OptimusPun

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OptimusPun

Lovin the pump...lovin the muscle density im gaining...most of all love going so hard you feel like youre going to pass out....great program kris

Oct 24, 2012 12:18pm | report
antz.js

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antz.js

Great pump, my legs feel so much smaller than my arms right now

Nov 29, 2012 4:46pm | report
rock1the1arts

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rock1the1arts

SO is it straight if I sub the BB lifts with dumbells? I don't have a bar at the house and that would make my life easier anyways.

Dec 9, 2012 6:57pm | report
Iansle

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Iansle

My arms are falling off after this (second week now), remember when you are feeling the agony and pain especially towards the end- this is when you change your body.. push hard at this point - think of what you will become otherwise you'll be looking at the same ******** body month after month.. try and stick to the recommened rest times, dont chat to people and f**k around in the gym like a lot of these so called weight training instructors..

Article Rated:
Jan 16, 2013 6:57pm | report
Ian41

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Ian41

I am doing this tomorrow at 6.30 am looking forward to this work out. I did this last week and I did hurt the next day but this is good.

Jan 17, 2013 11:47am | report
DoubleEHokie

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DoubleEHokie

I broke my arm and had surgery when i was 4, whenever I go heavy on barbell/EZ/straight bar curls it aggrevates my forearm such that it feels similar to shin splints. Has anyone experienced this? What have you done to remedy the situation other than not going heavy? Is there an alternate exercise we can do perhaps with dumbells?

Feb 3, 2013 4:54pm | report
mikeallen52

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mikeallen52

Stupid gym in Afghanistan cable machines are broke, so tomorrow I'm gonna need to do some variants for the first supersets. I'm thinking hammer curls instead of the standing biceps curl, and DB tri extensions behind the head instead! Any other ideas / variants?

Don't let something get in your way! GET YOUR REPS IN!

Feb 4, 2013 11:42am | report
rcclaffe

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rcclaffe

Seriously are you guys really doing 50 reps to failure, pause 45 seconds, then do 40 reps with more weight? I've had to add about 30 seconds to the rests, and by the last set, it's closer to 2:00 min rests - no way back down to 45 sec pause between sets 9 & 10. So, what's more important, timing or reps? Sure, I'll try to close the gap over the 4 weeks, but looking for opinions.

Feb 14, 2013 3:56pm | report
KNACK07

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KNACK07

I like the counts, but is it ok to switch the exercise?Like instead of doing barbell curls can we use dumbells or another bicep exercise but keep the same count.

Mar 7, 2013 6:48am | report
jdtaylor1184

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jdtaylor1184

Loving this workout! Getting some of the best pumps I've ever had, plus I'm up 4 pounds. Kris Gethin is the ****.

Apr 11, 2013 9:05pm | report
Williambrut

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Williambrut

For me it feels "ok" for the first half, it's a bit like climbing a hill, but then you have the other half to do and at the point the hill become a gigantic mountain. But man it's really worth it my arms are so pumped i never thought they could be that big.

I really like DTP, it such a complete training in such a short time.

Apr 18, 2013 9:58am | report
  • Body Stats
  • ht: 13'9"
  • wt: 165.35 lbs
  • bf: 20.0%
Yalda2012

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Yalda2012

my triceps are still crying. but its a pretty great feeling. loving every step of DTP.

May 18, 2013 2:09pm | report
OrtizFitness

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OrtizFitness

Headed to the gym in a few to kick this workouts A$$! Last week it kicked mine, might as well return the favor.

Jul 27, 2013 12:17pm | report
IndianRush

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IndianRush

This training principle is no fun at all. Okay, I do see some good progress but it takes 'pain' to a whole new level :-D

Aug 3, 2013 6:50am | report
Showing 1 - 25 of 32 Comments

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