Kris Gethin's Muscle-Building Trainer, Day 44

Yesterday you smashed legs, and today you're feeling yesterday's work. Continue on your path to glory with today's intense upper-body session.

Back | Main | Next

A stable foundation is key to a balanced physique, but strong legs only get you halfway. Today calls for a gnarly chest and biceps workout, DTP-style, to help you build top-to-bottom balance and muscle.

If you find yourself suffering from a slight physique imbalance—whether one pec is slightly bigger than the other or one biceps has more bulge—don't stress. Most people aren't entirely symmetrical. Instead of making excuses, learn to work around things and get your head in the game. Grab a weight you can use for 30 reps and get started!

Day 44 chest and biceps
Watch The Video - 11:45

Workout Notes

  • It's important to push your workout to the max, but if you feel that an imbalance is causing you pain, see a chiropractor. You might be suffering from an impinged nerve.
  • Use the rest between sets to change out the weight.
  • It's OK to occasionally amend your workout. When you feel yourself running on vapors, save one muscle group for later in the week. That way, you aren't taking away from smashing the muscle at hand, and you don't give your follow-up body part a bum deal.
  • Remember not to superset exercises on the way down in DTP Extreme. The rep range and rest time should correlate.
Chest and Biceps
Superset
1

Preacher Curl

6 sets of 30, 25, 20, 15, 10, 5 reps
Preacher Curl Preacher Curl

Decline Dumbbell Bench Press

6 sets of 30, 25, 20, 15, 10, 5 reps
Decline Dumbbell Bench Press Decline Dumbbell Bench Press

2

Dumbbell Bench Press

6 sets of 5, 10, 15, 20, 25, 30 reps
Dumbbell Bench Press Dumbbell Bench Press

3

Barbell Curl

6 sets of 5, 10, 15, 20, 25, 30 reps
Barbell Curl Barbell Curl

Superset
4

Standing Biceps Cable Curl

3 sets of 30, 20, 10 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl

Incline Dumbbell Press

3 sets of 30, 20, 10 reps
Incline Dumbbell Press Incline Dumbbell Press

5

Incline Dumbbell Press

3 sets of 10, 20, 30 reps
Incline Dumbbell Press Incline Dumbbell Press

6

Standing Biceps Cable Curl

3 sets of 10, 20, 30 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl

7

Cardio

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


Support muscle repair, recovery, and growth!* Go Now!

Read Gethin's Blog!

Click here to go inside the mind of Kris Gethin

I don’t know what I have let myself in for. I knew DTPXtreme would trace any human cell within me and burn it alive. I didn’t know it would corrode my Machine and begin to tame the Animal. I had to remove some of the workout I had planned half way through and replace it with something more realistic to this world. The pump residing in me began to split my chest after the very first set. I stretched it out, and then just as I was about to begin my second set, I had to get up and stretch again. The pump was so torturous; it restricted my ROM and taunted to tear my muscles off the bone.

I could see my physique grow as I glanced at my reflection. I rarely look in the mirror, and I am nearly always covered up, but the expansion today was undeniable and couldn’t be hidden.

Within myself, I felt my veins fill me up with someone else’s blood. This couldn’t possibly only be mine – there was simply too much blood for my bodies too hold – I was splitting from every angle. It was unexplainable. Several people commented. Even the owner of Elixir Fitness – Pradeep – said I looked much different today. He has seen me every day for the past 7 weeks and is an experienced Bodybuilder and top celeb trainer, so I valued his opinion.

I remember thinking to myself how blind all the haters are who say I cannot grow from this type of training. They simply aren’t built for this type of training. Too weak, too insecure, too scared, too human. They don’t know it but they live in a subconscious deniable fear. In here, to succeed, I have to do what I fear. Xtreme methods for extreme results. Unnatural principles for unnatural outcomes.

My final Chest and Bicep Superset had to be altered. My physique began to break and my bones felt warped. The human body cannot withstand this type of torture for too long before protesting. I even told the camera that we had to remove abs from today’s session too – the insanity was obvious. But I knew I had to throw myself into the depths to experience the struggle for the viewer. I need to walk it before I talk it. I need to back up the knowledge with the mileage. I want to be the battering ram to open the door for others to follow. If it means being treated like a blunt instrument against the Iron, I’ll do it. I need the iron to forge me over the next 5 weeks to survive the wreckage I’ll crash against every day. This is DTPXtreme. I created the monster, now I’ll have to live as one to survive it.

Back | Main | Next

* 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.