Kris Gethin 12-Week Daily Video Trainer - Week 6: Day 42!

Follow Kris as he takes you and himself through a 12-week transformation. It's time once again to hit the back and biceps, but first Kris wants to tell you how and when to adjust your cardio!

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It's time once again to hit the back and biceps, but first Kris wants to tell you how and when to adjust your cardio so it remains affective!

Week 6, Day 42: 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 Pulldowns

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

4

One-Arm Dumbbell Row

2 warm up sets of 8-10 reps 3 sets of 12-15 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

5

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

6

Underhand Cable Pulldowns

3 sets of 12-15 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

7

Spider Curl

1 warm up set of 8-10 reps, 3 sets of 8-10 reps
Spider Curl Spider Curl

8

Concentration Curls

1 warm up set of 8-10 reps, 3 sets of 12-15 reps
Concentration Curls Concentration Curls

9

Machine Preacher Curls

7 sets of 10-15 reps
Machine Preacher Curls Machine Preacher Curls

10
Jogging-Treadmill Jogging-Treadmill

11

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Tips For This Workout Day

Adjusting Cardio
  • Don't adjust your cardio until your weight plateaus or you notice you're not losing as much as you should.
  • If you do adjust your cardio only add around 10 minutes per day. That's only 5 minutes per session.
Reverse Grip Hammer Pulldown
  • Be sure to check out the video for a demonstration on performing this exercise.
  • If your chest is coming off the pad you're using too much weight, and you should remove some.
One Arm Dumbbell Rows
  • If you're going heavy on this lift make sure you're wearing a lifting belt to protect your back.
  • If you start to fail on your last few reps complete the set with partial reps.
Reverse Grip Pulldowns
  • Try using flexsolate straps to really isolate the muscle on this exercise.

Spider Curls

  • Try using a wider grip when you want to add some thickness to your biceps.
  • If you don't think you're doing enough work on a particular muscle, throw in a drop set.

Machine Preacher Curls

  • Kris feels his biceps need extra work so this last set is an FST-7 set.
  • You will find seven sets on your last exercise can be intense and almost painful. You need to work through that pain and complete the set.

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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