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

Follow Kris as he takes you and himself through a 12-week transformation. For today's back and biceps workout, Kris talks about the myth of age and metabolism!

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For today's back and biceps workout, Kris talks about the myth of age and metabolism!

Week 7, Day 49: Back & Biceps


Back and Biceps
1
Jogging-Treadmill Jogging-Treadmill

2

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Giant set
3

Chin-Up

1 warm up set of 8-10 reps, 3 sets of 15 reps
Chin-Up Chin-Up

Seated Cable Rows

1 warm up set of 8-10 reps, 3 sets of 15 reps
Seated Cable Rows Seated Cable Rows

Wide-Grip Pulldown Behind The Neck

1 warm up set of 8-10 reps, 3 sets of 15 reps
Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck

4

Smith Machine Bent Over Row

1 warm up set of 8-10 reps 3 sets of 8-10 reps
Smith Machine Bent Over Row Smith Machine Bent Over Row

5

Hammer Curls

2 warm up sets of 8-10 reps, 3 sets of 20 reps
Hammer Curls Hammer Curls

6

Barbell Curl

2 warm up sets of 8-10 reps, 3 sets of 10-12 reps
Barbell Curl Barbell Curl

7
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment

8
Jogging-Treadmill Jogging-Treadmill

9

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Tips For This Workout Day

Age and Metabolism
  • Many people think that your metabolism is naturally going to perform poorly with increased age, but this isn't entirely true!
  • Most of your metabolism is based on your eating habits - though you may not have the resilient metabolism of a teenager, if you maintain a high meal frequency you can be sure to keep your metabolism firing on all cylinders.
  • Make sure to eat between 5-6 meals per day, or even 8 meals per day if you really want to heat things up.
Behind-The-Neck Pulldown
  • Make sure to pinch your shoulder blades together to work the back at the top of the repetition.
Barbell Curls
  • Works the bicep head rather than biceps thickness.
Cable Hammer Curls
  • Keep your knuckles together, and don't pull the ropes apart - you don't want to bring your shoulders into the exercise.

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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