Kris Gethin 12-Week Daily Video Trainer - Week 9: Day 60!

See how Kris keeps on truckin' with only four hours of sleep as he hits Metroflex Gym for an intense chest and back workout!

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See how Kris keeps on truckin' with only four hours of sleep as he hits Metroflex Gym for an intense Chest and Back workout!

Week 9, Day 60: Chest & Back


Chest and Back
1
Jogging-Treadmill Jogging-Treadmill

2

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Superset
3

Bent-Arm Dumbbell Pullover

1 warm up set of 8-10 reps, 3 sets of 10-12 reps
Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover

Dumbbell Bench Press

1 warm up set of 8-10 reps, 3 sets of 6-8 reps
Dumbbell Bench Press Dumbbell Bench Press

Superset
4

Incline Dumbbell Flyes

1 warm up set of 8-10 reps, 2 sets of 10-12 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

Bent Over Barbell Row

1 warm up set of 8-10 reps, 3 sets of 10-12 reps
Bent Over Barbell Row Bent Over Barbell Row

Superset
5

Cable Crossover

1 warm up set of 8-10 reps, 3 sets of 10-12 reps
Cable Crossover Cable Crossover

One-Arm Dumbbell Row

1 warm up set of 8-10 reps, 3 sets of 10-12 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

Superset
6

Underhand Cable Pulldowns

1 warm up set of 8-10 reps, 3 sets of 10-12 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

Dumbbell Bench Press

1 warm up set of 8-10 reps, 3 sets of 6-8 reps
Dumbbell Bench Press Dumbbell Bench Press

7
Jogging-Treadmill Jogging-Treadmill

8

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Tips For This Workout Day

Running Low On Sleep
  • There will be days when you didn't get as much sleep as you wanted, but this doesn't mean you get to skip your meals and your training.
  • Eat your meals, make the most of your workouts, and remember to make up your sleep as soon as possible!
Bent Over Barbell Row
  • Use an overhand grip for this exercise.
Ending With Dumbbell Bench Press
For your last exercise, Flat Dumbell Press, use the rest pause technique.
  • On the last rep of every set, do a negative rep.
  • Go Explore
    • When traveling, take advantage of the sites or a new environment by doing your cardio outside.
    • Try checking the city map where you are staying to find an interesting route to use!

    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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