Kris Gethin 12-Week Daily Trainer - Week 7: Day 49!

You can tell there's a well thought through design behind these workouts. The biceps exercises in this one perfectly and synergetically complements the ones from week 6 (day 42) which had emphasis on building biceps width.

20 reps/set on hammer curl exercises also seem to be a superb design decision for unpresedented pump and satisfying fatigue at the end of this workout.
On my last 3 rounds I spent 1:20, 1:10 and 61 minutes respectively, which I always will claim is a hallmark of a well designed workout. Thank you Kris!

This killed my biceps right off the bat! The rope curls were great! So far I love this work out.

nice training as usual

As usual I consider this yet another workout that suits the more advanced trainer. For me the giant set simply tired my forearms making the rest more difficult. For those that are not good at chinups I suggest replacing them with reverse grip pull downs, use straps and don't bother with the behind the neck thing. This will save your forearms so you can get some decent curls in.

As always more than 10reps in a set is moronic so to get the most out of it make the 20's a drop set or even a TDS aiming for 20 TOTAL reps (dropsets are supposed to be for total reps)

As always Plump Viking your an *** and make me sick

I am ready for another great B

I have trouble doing that many chin ups.. any suggestions?.. At the local gym there is a counter weight chin up machine but it feels like I'm cheating...

I've never lifted such little weight and gotten such a huge pump before. I literally started laughing out loud because I couldn't do more than 6 reps with 70 lbs on the barbell curls, when I normally do 12-15 at 125lbs or so. This is nuts.