Kris Gethin 12-Week Daily Video Trainer - Week 8: Day 53!

Follow Kris as he takes you and himself through a 12-week transformation. Learn about the importance of controlling your environment and get ready for your back and chest workout!

Previous | Main | Next

Learn about the importance of controlling your environment and get ready for your back and chest workout!

Week 8, Day 53: Back & Chest


Chest and Back
1
Jogging-Treadmill Jogging-Treadmill

2

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Superset
3

Pullups

3 sets of 16-20 reps
Pullups Pullups

Dumbbell Bench Press

2 sets of 8-10 reps
Dumbbell Bench Press Dumbbell Bench Press

Superset
4

Seated Cable Rows

3 sets of 12-16 reps
Seated Cable Rows Seated Cable Rows

Incline Dumbbell Press

3 sets of 8-12 reps
Incline Dumbbell Press Incline Dumbbell Press

Superset
5

Underhand Cable Pulldowns

2 sets of 8-10 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

Incline Dumbbell Flyes

2 sets of 8-10 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

6

Partial Barbell Deadlift

1 warm up set of 8-10 reps, 1 set of 30 reps, 1 drop set of 30 reps
Barbell Deadlift Barbell Deadlift

7
Jogging-Treadmill Jogging-Treadmill

8

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Tips For This Workout Day

Control Your Environment
  • Making excuses is unacceptable.
  • Work through your busy schedule, sicknesses or any other roadblock during your transformation - you have more control than you realize.
  • Through dedication, hard work and focus, you can be on the same level playing field as anyone else regardless of age or genetics.
  • Don't let anyone tell you you can't build muscle and diet at the same time. Proper diet and muscle repair go hand-in-hand!
Pullups
  • Use wrist straps to alleviate your grip and isolate your target muscles during this exercise.
  • Use a wide grip to target the outer lats.
Reverse Cable Pulldowns
  • Try using an angled bar to isolate your target muscles.
Incline Dumbbell Flyes
  • Remember to rotate your elbows inward and supinate your wrists at the top of the movement.

Pre & Post-Workout Supplements

Pre-workout
Post-workout

Back your muscle-building efforts with these supplements hand-picked to support your goals!Go Now!

Previous | Main | Next