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Kris Gethin 12-Week Daily Video Trainer - Week 1: Day 4!

Follow Kris as he takes you and himself through a 12-week transformation. On this fourth day Kris will lead you through a back and biceps workout.
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It's time to hit the gym and crank up the intensity for a hardcore FST-7 back and biceps workout. Kris is geared up to shred muscle fibers and get serious results - plus, learn about FST-7 and why it's going to blow your mind at the gym!

Week 1, Day 4: Back/Biceps
Watch The Video - 13:19

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Back & Biceps Workout
FST-7 Technique: A training system developed by Hany Rambod and used on his clients, targets the fascial layer directly beneath the skin and above the muscles with seven sets performed for a final exercise.

Tips For This Workout Day

  • Make sure each and every workout is at its best.
  • Make sure you've eaten your breakfast and taken your pre-workout shake before your cardio.
  • When doing your warm-up sets pyramid the weight up to 70% of your maximum lift for the exercise.
  • Working to failure means you won't be able to complete one more rep even if you want to.
  • Your rest periods should last between 1 and 2 minutes, but make sure you're recovered enough to complete the next set.
  • It is normal to feel a little light headed or a little sick.
  • Get your post-workout shake in immediately after your workout.

Pre & Post-Workout Supplements


Take the diet plan with you!
Kris Gethin's Full Daily Meal Plan
(PDF 236 KB)

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Related Articles

About The Author

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

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Comments

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hoorakhsh

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hoorakhsh

no more workout log to print???????

Dec 21, 2011 1:39am | report
 
PixelKilla

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PixelKilla

Yeah it's there is just hard to see. it's right under the exercise boxes.

Dec 21, 2011 4:20pm | report
hoorakhsh

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hoorakhsh

thnx! ;)

Dec 28, 2011 9:50pm | report
alanduval

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alanduval

time for the back attack!!

Jan 2, 2012 12:32pm | report
tcormier

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tcormier

Good luck!

Jan 8, 2012 3:56pm | report
fatbusterinc

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fatbusterinc

Been hard to eat this much...Having shakes with BCAA more than some meals because of schedule....loving the fact it keeps me on trac!!

Jan 19, 2012 10:54am | report
SamuelJUDO

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SamuelJUDO

Day 4 here.Great workout ! feeling good. started new supplements.

Jan 21, 2012 9:55pm | report
ellista2k

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ellista2k
Jan 30, 2012 10:08pm | report
GSbrar

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GSbrar

why bro?

Nov 16, 2012 4:51pm | report
usmarine4life

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usmarine4life

look under the workout picture below the video... It's under 20min Cardio

Jan 6, 2013 8:07pm | report
Shadow2K9

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Shadow2K9

Try Kris's iPhone App. I really like it.

Sep 12, 2013 12:48pm | report
dee3152

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dee3152

Yea not feeling the new page format.

Dec 21, 2011 3:39am | report
 
teachhealth

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teachhealth

Also looking for the workout log to print!!

Dec 21, 2011 8:00am | report
 
solarfuel

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solarfuel

as said above...... looking for the workout log???

Dec 21, 2011 9:34am | report
 
usmarine4life

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usmarine4life

look under the workout picture below the video... It's under 20min Cardio

Jan 6, 2013 8:05pm | report
usmarine4life

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usmarine4life

look under the workout picture below the video... It's under 20min Cardio

Jan 6, 2013 8:05pm | report
usmarine4life

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usmarine4life

look under the workout picture below the video... It's under 20min Cardio

Jan 6, 2013 8:05pm | report
usmarine4life

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usmarine4life

look under the workout picture below the video... It's under 20min Cardio

Jan 6, 2013 8:05pm | report
Justin11B

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Justin11B

Just finished my back/bi and cardio for day four, and loving it. Program is going good so far have not had a cheat meal and been going to failure on all lifts. Will post pictures on profile tomorrow. Just created my bodyspace today. Anyone else currently doing this program?

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Dec 29, 2011 12:38am | report
 
ghumbard

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ghumbard

I just started 3 days ago. I have worked out without a detailed plan for a year. I like this program because it has a more detailed plan than most. I also never used this many supplements so we will see what changes they make.

Dec 30, 2011 9:48am | report
Justin11B

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Justin11B

Nice. Just finished day six. I agree definitely really detailed. How are you likin the workouts?

Dec 30, 2011 10:41pm | report
pagacm

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pagacm

just starting day 4

Jan 1, 2012 10:22am | report
berryphd

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berryphd

yeah just finished day 4. The supplements things is taking some getting used to for me as well.

Jan 5, 2012 5:59pm | report
Jk0bb

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Jk0bb

I just finished day 4 too, good workouts - i like it so far. Finding it a bit hard to eat so much though, but im managing

Jan 7, 2012 3:31am | report
BIG2BEST

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BIG2BEST

Just completed day 3. Long row to hoe.

Jan 11, 2012 7:37pm | report
Showing 1 - 25 of 416 Comments

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