Kris Gethin 12-Week Daily Video Trainer - Week 4: Day 23!

Follow Kris as he takes you and himself through a 12-week transformation. It's time to hit your back and biceps again, but this time with some new techniques.

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Get ready to isolate and annihilate your lats today with Kris Gethin's Back and Biceps Workout!

Week 4, Day 23: Back & Biceps


Back and Biceps
1
Jogging-Treadmill Jogging-Treadmill

2

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

3

Reverse-Grip Hammer Pull-down

2 warm up sets of 8-10 reps, 3 sets of 10-12 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

4

Bent Over Barbell Row

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

5

One-Arm Dumbbell Row

2 warm up sets of 8-10 reps, 2 sets of 10-12 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

6

Underhand Cable Pulldowns

1 warm up set of 8-10 reps, 3 sets of 10-12 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

7

Machine Preacher Curls

1 warm up set of 8-10 reps 4 triple drop sets of 10-12 reps
Machine Preacher Curls Machine Preacher Curls

8

EZ-Bar Curl

4 triple drop sets of 10-12 reps
EZ-Bar Curl EZ-Bar Curl

9
Jogging-Treadmill Jogging-Treadmill

10

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Tips For This Workout Day

  • Stay away from temptations during your transformation.
  • Greater core strength helps increase pulling strength.
Form
  • Complete a full range of motion for proper development.
  • Stretch between sets.
  • Maintain rigid posture to protect your back.
Reverse Grip
  • Used to target the lower lats and increase thickness.
Overhand Grip
  • Used to isolate and focus on the middle back.

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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