Kris Gethin 12-Week Daily Video Trainer - Week 12: Day 83!

Balancing nutrition and training with the rest of your life is important, so keep that in mind and get ready for an arms workout!

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Balancing strict nutrition and training with the rest of your life is important, so keep that in mind and get ready for a biceps and triceps workout!

Week 12, Day 83: Biceps & Triceps


Biceps and Triceps
1
Jogging-Treadmill Jogging-Treadmill

2

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

DTP superset
3

Triceps Pushdown - Rope Attachment

5 sets of 50,40,30,20,10 reps, 5 sets of 10,20,30,40,50 reps
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

Standing Biceps Cable Curl

5 sets of 50,40,30,20,10 reps, 5 sets of 10,20,30,40,50 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl

6
Jogging-Treadmill Jogging-Treadmill

7

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Tips For This Workout Day

Balance
  • After carb depleting, you may want to carb load to replenish your muscle glycogen levels.
  • When carb loading, Kris ate 14-15 rice cakes every meal, which in total is about 90 rice cakes per day. You don't have to eat this much, but rice cakes are a good option for carb loading.
  • Being meticulous and strict with your diet produces results. However, it's all about balance - after your transformation, make sure to spend time with loved ones and eat more fruit per day. You've made plenty of sacrifices, so add in some healthy fats into your diet as well!
DTP Superset
  • During Triceps Push-down, keep your elbows in to isolate the triceps.
  • Use a cable tower to make transition between exercises easy.
  • Do some biceps flexes between sets to get your blood flowing.
  • If you realize you didn't pick the right weight for a given set when lifting, you can stop and make the necessary adjustments.
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