Kris Gethin 12-Week Daily Video Trainer - Week 9: Day 62!

Kris hits the rusty weights at Metroflex Gym once again for a hardcore biceps and triceps session!

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Kris hits the rusty weights at Metroflex Gym once again for a hardcore biceps and triceps session!

Week 9, Day 62: Biceps & Triceps


Biceps and Triceps
1
Jogging-Treadmill Jogging-Treadmill

2

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Superset
3

Machine Preacher Curls

2 sets of 10-12 reps, 1 triple drop of 10-12 reps
Machine Preacher Curls Machine Preacher Curls

Dips - Triceps Version

2 sets of 10-12 reps, 1 triple drop of 10-12 reps
Dips - Triceps Version Dips - Triceps Version

Superset
4

Triceps Pushdown - Rope Attachment

1 set of 12 reps, 1 drop set of 12 reps, 1 set of 12 reps
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

Barbell Curl

1 set of 12 reps, 1 drop set of 12 reps, 1 set of 12 reps
Barbell Curl Barbell Curl

Superset
5

Close-Grip Barbell Bench Press

3 sets of 10-12 reps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

Hammer Curls

3 sets of 10-12 reps
Hammer Curls Hammer Curls

Superset
6
Standing Biceps Cable Curl Standing Biceps Cable Curl

Triceps Pushdown

3 sets of 12 reps
Triceps Pushdown Triceps Pushdown

7
Jogging-Treadmill Jogging-Treadmill

8

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Tips For This Workout Day

The Right Gym
  • Let's face it, if you don't like the place where you work out, you most likely will have a hard time getting there.
  • Find a gym that fits your style - the equipment, atmosphere, and people.
  • Whether it's hardcore "meat and potatoes" gyms like Metroflex or squeaky clean, state-of-the-art gyms like Gold's, make sure you find a place that allows you to push yourself and enjoy working out.
Dips
  • If chains are available, you can use them to add resistance to your dips and also look hardcore!
  • Your gym may also have dip belts that can be attached to weights, so keep an eye out.
Hammer Curls
  • If you start failing during hammer curls, try bringing the weight across your body to continually work the biceps and allow for a full range of movement.
Triceps Cable Extensions With Bar
  • Use a close grip to really isolate and target the triceps.

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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