Kris Gethin's Muscle-Building Trainer, Day 33

Today's German Volume arm training should give you a pump intense enough to last through the weekend. Blitz your biceps and triceps alongside Kris Gethin!

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Yesterday's workout was a real test for Kris, and he passed it by the skin of his shoulders. His reward: today's German Volume arms routine. It's a complete blitz for your biceps and triceps. Here's what Gethin had to say about the session on his BodyBlog:

"Today I felt like a bodybuilder for the first time since beginning this series. It felt good to have my skin feel stretched tight across my muscles that have begun to densify, expand, and separate. My skin felt like it was tearing as I smashed through my workout. Even the body parts I didn't train felt this way. It was exhilarating."

Day 33 biceps and triceps
Watch The Video - 10:00

Workout Notes

  • If your elbows or wrists can handle all 10 sets with either a barbell or an EZ-curl bar, go for it. But if one or the other puts strain on a particular joint, consider alternating them like Kris does to "spread the stress."
  • In today's video, Kris suggests taking a freezing cold shower after every workout to aid recovery. If you're having trouble recovering between these workouts, consider doing the same.
Biceps and Triceps
1

Barbell Curl

5 sets of 10 reps, rest 60 seconds max
Barbell Curl Barbell Curl

2

EZ-Bar Curl

5 sets of 10 reps, rest 60 seconds max
EZ-Bar Curl EZ-Bar Curl

3

Dips - Triceps Version

10 sets of 10 reps, rest 60 seconds max
Dips - Triceps Version Dips - Triceps Version

4

Cardio

15-minute intervals: 3 min. easy, 1 min. hard
Jogging-Treadmill Jogging-Treadmill


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Read Gethin's Blog!

Click here to go inside the mind of Kris Gethin

Today I felt like a bodybuilder for the first time since beginning this series. It felt good to have my skin feel stretched tight across my muscles that have begin to densify, expand and separate. My skin felt like it was tearing as I smashed through my workout. Even the bodyparts I didn’t train felt this way. It was exhilarating.

I began the morning with a ride on the BP India Royal Enfield. The crew captured me before they filmed me complete my morning cardio. It was a struggle. The additional weight I am quickly packing on is obviously quality as I could feel the muscles sucking at my oxygen reserves. I felt so pumped just running the beach that I knew todays workout was going to set the record straight with any doubt. Days like this mean everything to me. It confirms that my predictions and calculations are speaking volumes that will be heard. My mileage is confirming my knowledge I had been preaching over the past 6 weeks. Many people doubt me. They tell me that my strict code of clean foods, scheduled eating times, daily cardio sessions and training volume, amongst a plethora of other things, cannot possibly build the amount of lean mass I predict. I have already drastically surpassed my expectations, hence the feeling of self-confirmation of the position I plan to retain in this industry. I want to be the poster body of ZERO complacency, smoke and mirrors, bull**** antidotes and quick-fix weakness. I will be the justification of the truth, intensity, honesty, bone-wrecking work and old-school warfare with LOGIC scientific calculations to my chaos. Knowledge and mileage.

I am starting to create order to my brain. It was becoming noisy as exhaustion began to eat me this week. I am becoming more conditioned and using the positivity of what the future holds as my power source. I can use this external energy as my reserve to take me through these weeks. Its going to get harder and will test every membrane in me. I will feel the exhilaration the workout brings me every day. I will create this. The harder the suffering and fight with failure, the more appreciation of the manifestation of what we will become.

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.