Kris Gethin 12-Week Daily Video Trainer - Week 8: Day 54!

Follow Kris as he takes you and himself through a 12-week transformation. Want great abs? Kris has the answer and a great biceps and triceps workout for you!

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Want great abs? Kris has the answer and a great biceps and triceps workout for you!

Week 8, Day 54: Biceps & Triceps


Biceps and triceps
1
Jogging-Treadmill Jogging-Treadmill

2

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

DTP Superset
3

Dumbbell Alternate Bicep Curl

5 sets of 50,40,30,20,10 reps, 5 sets of 10,20,30,40,50 reps
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

3-Exercise Triceps Extension (Alternate between Skullcrushers, Rockers, and Head Smackers)

5 sets of 50,40,30,20,10 reps; 5 sets of 10,20,30,40,50 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

4
Jogging-Treadmill Jogging-Treadmill

5

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Tips For This Workout Day

Abdominal Attention
  • Don't exercise your abs every day, try once per week.
  • The biggest secret to exposing your abs is via good nutrition. You get your abs in the kitchen, not the gym!
  • Many of us already have great abs, the key is trimming the layer of fat on the top of them.
DTP
  • Rest for 45 seconds to 1 minute between sets.
  • During your 3-exercise triceps extensions, make sure to mix it up with each set between the three specified exercises. This will work your triceps from different angles.
  • Use the rest-pause technique when you feel burnt out.

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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