Kris Gethin's Muscle-Building Trainer, Day 54

Get ready to build massive arms with this DTP-fueled biceps and triceps workout. By training these antagonistic muscle groups together, your arms will be screaming!

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You should be hit with a sense of urgency as you strive toward your goals today. You're already 2/3 of the way into the program!

When considering training techniques, remember that there's a place for everything. Unilateral training—or training one side of the body at a time—has its advantages. If you feel like you're slightly stronger on one side than the other or need to work on building your mind-muscle connection, doing one preacher curl at a time or doing a single-arm row on an incline bench could be beneficial. The next time you use both arms, you'll feel the burn much more because you've carved out a neurological pathway.

Just be sure to choose exercises that don't unnecessarily require too much core stabilization. If you go too heavy on a dumbbell curl, for example, you'll be relying on your core for added stability and may unknowingly build your waist out—which could be hard to bring back down.

Day 54 Triceps and Abs
Watch The Video - 13:29

Workout Notes

  • Supersetting biceps and triceps ensures that you're getting plenty of blood into that area. The combination of volume, intensity, and heavy weight will help break down muscle fiber.
  • Elevate your feet on the dumbbell bench for dips in order to switch the center of gravity from your legs to your arms and put more weight on your triceps.
  • During skullcrushers, incline the bench slightly in order to hit the long head and get a better contraction with the dumbbells.
  • During lying-down dumbbell triceps extensions, don't keep the weight directly above your head. Keep it slightly behind in order to keep tension on the muscle and get a good squeeze out of the triceps.
Triceps and Abs

EZ-Bar Skullcrusher

6 sets of 30, 25, 20, 15, 10, 5 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

Hammer Curls

6 sets of 30, 25, 20, 15, 10, 5 reps
Hammer Curls Hammer Curls


Barbell Curl

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


Lying Dumbbell Tricep Extension

6 sets of 5, 10, 15, 20, 25, 30 reps
Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension


Overhead Cable Curl

3 sets of 30, 20, 10 reps
Overhead Cable Curl Overhead Cable Curl

Triceps Pushdown - Rope Attachment

3 sets of 30, 20, 10 reps
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment


Cable Preacher Curl

3 sets of 10, 20, 30 reps
Cable Preacher Curl Cable Preacher Curl


Bench Dips

3 sets of 10, 20, 30 reps
Bench Dips Bench Dips


Decline Reverse Crunch

6 sets of 30, 25, 20, 15, 10, 5 reps
Decline Reverse Crunch Decline Reverse Crunch


Exercise Ball Pull-In

3 sets of 10, 20, 30
Exercise Ball Pull-In Exercise Ball Pull-In



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

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Click here to go inside the mind of Kris Gethin

Todays arm workout proved to be another dark pit of existential struggle. I removed the mouth of logic as I stripped flesh from my biceps and triceps while replacing it with stiff scar tissue. I trained antagonistically so I could breathe life into one muscle group as the other perished. My biceps and triceps both took turns giving their lives as offerings. They received resurrections for their sacrifice.

I look around between sets and I see a civilized society. The more I destroy myself the more I know I don’t belong here. I live in a world of brutality. The faces of compassion and sympathy spit in my face. This is exactly what I invite but I wonder why. This is the only time I have the answer. The rest of my time outside of these four walls are lost to me. I am only part of the dysfunction out there but fully functional in here. I have my residence constructed deep within the foundation of my fury. My language doesn’t work on this earth but when it speaks to the weights they always understand. They answer my call and beckon me.

My arms felt like I had consumed an extra gallon of blood. They had taken the form of an alter ego just so they could survive the mass murder of slaughtered muscle fibers. I pulverized myself into peace by taking on all the resistance from the outside world and into my dyeing arms.

I became shattered today. I still am. I need this weekend to search for my lost pieces. I have four more weeks to survive. All my cards will be used by then. I took this program by the whole ****ing deck so its only righteous I have to lose everything to win this game

Next Monday my eternal war will resume. Right now, as I write this, I am a shell in human form. I have two days to find my Animal and create my Machine for Mondays next visit with violence.

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