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Kris Gethin 12-Week Daily Trainer - Week 10: Day 70!
Kris teams up with Mark Dugdale again for a muscle-pumping back, biceps and triceps workout!
Week 10, Day 70: Back, Biceps & Triceps - 9:05
Week 10, Day 70: Back, Biceps & Triceps Workout
| TERMS YOU'LL NEED TO KNOW | |
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Back, Biceps & Triceps:
Cardio
25 min
Seated Barbell Twist
150 reps, per side
Reverse Grip Bent-Over Rows
3 sets of 6-10 reps
Superset:
Rack Deadlifts
3 sets of 4-6 reps
Straight-Arm Dumbbell Pullover
3 sets of 10-12 reps
Working Set:
One-Arm Dumbbell Row
3 sets of 10-12 reps
Giant Set:
Incline Dumbbell Curl
3 sets of 8-12 reps
Cable Hammer Curls - Rope Attachment
3 sets of 8-12 reps
Chin-Up
3 sets of 8-12 reps
Giant Set:
Triceps Pushdown
3 sets of 20 reps
Cable Rope Overhead Triceps Extension
3 sets of 12 reps
Dips - Triceps Version
3 sets of 10 reps
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Cardio
25 min -
Seated Barbell Twist
150 reps, per side
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
Take the diet plan with you!
Kris Gethin's Full Diet Plan (PDF 619.12 KB)
Kris Gethin's Full Diet Plan (PDF 619.12 KB)
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10 Comments
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- Body Stats
- ht: 5'4"
- wt: 136.18 lbs
- bf: 16.3%
djsimonmlb
I can't wait for this day! I'm going to bring the same amount of intensity and drive that you've displayed in the video, to the gym.
- Body Stats
- ht: 6'1"
- wt: 178.2 lbs
- bf: 13.5%
- Body Stats
- ht: 5'10"
- wt: 190 lbs
tijuemson
ok one thing i dont understand in the previous day kris told he is gonna cut protein and vitargo from his post workout
but today also he listed it as post workout!!! any idea whats going on
- Body Stats
- ht: 5'8"
- wt: 182.6 lbs
- bf: 22.0%
Ng4244
Just cut it like he said but remember he said to eat post workout to use thermogenesis.
- Body Stats
- ht: 6'2"
- wt: 212 lbs
- bf: 20.0%
TitanGM
Without a doubt, this day's workout was one of my toughest days so far. It literally kicked my @ss.. I have stopped creatine days ago as Mr. Gethin recommended, plus most of the other suplements, and the fatigue has since really kicked in hard. But, with no means it has slowed my intensity and pace. I get tired much faster without sups, and the only thing that drives me and keeps me going is my will and determination. Though it's been a struggle, I love the feelings I get after the completion of each day. The pump, results... priceless!
- Body Stats
- ht: 6'1"
- wt: 189 lbs
- bf: 11.1%
rodrigo1188
So I am not suppose to drink my Protein shake after but should I still have it at some point during the day? or cut it out completely?
- Body Stats
- ht: 5'7"
- wt: 196 lbs
- bf: 24.0%
pyaarawala
did this happen with anyone else? the straight-arm dumbbell pullover. the heavier I went the harder it was for me to breathe in a full breath during the negative part of my rep. I definitely felt strong enough to lift the weight but it felt like my breath and rib cage would give out or something. it was 55 lbs i think.
- Body Stats
- ht: 5'11"
- wt: 149.6 lbs
- bf: 16.0%
muzza40
This was the first decent workout in a long time. Really good to get in the gym and really push the limits. Can't wait til the end of this program and structure my own program around routines like this.
- Body Stats
- ht: 5'11"
- wt: 150.04 lbs
- bf: 12.0%
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