Kris Gethin 12-Week Daily Video Trainer - Week 10: Day 70!

Kris teams up with Mark Dugdale again for a muscle-pumping back, biceps and triceps workout!

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Kris teams up with Mark Dugdale again for a muscle-pumping back, biceps and triceps workout!

Week 10, Day 70: Back, Biceps, and Triceps


Back, Biceps, and Triceps
1
Jogging-Treadmill Jogging-Treadmill

2

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

3

Reverse Grip Bent-Over Rows

3 sets of 6-10 reps
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

Superset
4

Rack Deadlift

3 sets of 4-6 reps
Rack Pulls Rack Pulls

Straight-Arm Dumbbell Pullover

3 sets of 10-12 reps
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

5

One-Arm Dumbbell Row

3 sets of 10-12 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

giant set
6

Incline Dumbbell Curl

3 sets of 8-12 reps
Incline Dumbbell Curl Incline Dumbbell Curl
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment

Chin-Up

3 sets of 8-12 reps
Chin-Up Chin-Up

giant set
7
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

Dips - Triceps Version

3 sets of 10 reps
Dips - Triceps Version Dips - Triceps Version

8
Jogging-Treadmill Jogging-Treadmill

9

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Tips For This Workout Day

Rack Deadlift/Straight Arm Pullover
  • Rack deadlifts target the back with a partial movement without doing too much glutes and hamstring work.
  • Position the safety bar just below your knees for rack deadlifts.
  • Don't overload during straight-arm pull-over. If your feet come off the ground slightly when performing a rep, that's OK. Be careful lifting heavier from this point on.
Competition
  • A bit of competition mixed with encouragement will go far in helping you get a worthwhile workout!

Pre & Post-Workout Supplements

Pre-workout
Post-workout

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

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