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

Back and Biceps
Jogging-Treadmill Jogging-Treadmill


Underhand Cable Pulldowns

1 warm-up set of 8-10 reps, 3 sets of 8-10 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns


Bent Over Barbell Row

1 warm-up set of 8-10 reps, 3 sets of 10-12 reps
Bent Over Barbell Row Bent Over Barbell Row


Hyperextensions (Back Extensions)

1 warm-up set of 10-12 reps, 2 sets of 10-12 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)


Straight-Arm Pulldown

7 sets of 10-15 reps
Straight-Arm Pulldown Straight-Arm Pulldown
FST-7 Technique: A training system developed by Hany Rambod and used on his clients. It targets the fascial layer directly beneath the skin and above the muscles with seven sets performed for a final exercise.


Straight-Arm Pulldown

2 warm-up sets of 12-15 reps, per arm 3 sets of 12-15 reps, per arm
Straight-Arm Pulldown Straight-Arm Pulldown


Dumbbell Alternate Bicep Curl

3 sets of 12-15 reps, per arm
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl


Standing One-Arm Cable Curl

3 sets of 15-20 reps, per arm
Standing One-Arm Cable Curl Standing One-Arm Cable Curl

Jogging-Treadmill Jogging-Treadmill

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 lightheaded or a little sick.
  • Get your post-workout shake in immediately after your workout.

Pre & Post-Workout Supplements


Back your muscle-building efforts with these supplements hand-picked to support your goals!Go Now!

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