Kris Gethin 12-Week Daily Video Trainer - Week 2: Day 12!

Follow Kris as he takes you and himself through a 12-week transformation. Kris is still feeling sick but manages to get in the back and biceps workout.

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Still fighting off his cold, Kris is enjoying the warmer weather in L.A. Even though he is sick and on the road, he still finds time for the back and biceps workout.

Week 2, Day 12: Back & Biceps


Back and Biceps
1
Jogging-Treadmill Jogging-Treadmill

2

Reverse Grip Triceps Pushdown

1 warm up set of 8-10 reps, 3 sets to failure in 8-10 reps
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

3

Wide-Grip Lat Pulldown

1 warm up set of 8-10 reps, 3 sets to failure in 8-12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

4

One-Arm Dumbbell Row

1 warm up set of 8-10 reps, 3 sets to failure in 8-10 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

5

Romanian Deadlift

1 warm up set of 8-10 reps, 3 sets to failure in 16 reps
Romanian Deadlift Romanian Deadlift

6

Hammer Curls

1 warm up set of 8-10 reps, 3 sets to failure in 18-20 reps
Hammer Curls Hammer Curls

7

Machine Preacher Curls

1 warm up set of 8-10 reps, 3 sets to failure in 14-16 reps
Machine Preacher Curls Machine Preacher Curls

8

EZ-Bar Curl

1 warm up set of 8-10 reps, 3 sets to failure in 8-10 reps
EZ-Bar Curl EZ-Bar Curl

9
Jogging-Treadmill Jogging-Treadmill

Tips For This Workout Day

  • Kris is still fighting off his cold by increasing his vitamin C, fluid intake, and glutamine intake.
  • If you have a beach available to you it is a great place to do cardio to reduce strain on the joints.
  • Switch to low or moderate reps occasionally to help keep your body from hitting a plateau.
  • During a Romanian Deadlift you should be feeling the stress on your lower back and not your hamstrings.
  • The E-Z bar can help relieve the strain on your wrists when doing curls.

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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