Kris Gethin's Muscle-Building Trainer, Day 61

Want to build arms you can show off in a tank top? Train them with Kris Gethin and you'll never have to worry about weak biceps or triceps again.

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Yes, this workout is short, but there's no denying that it will still be really, really intense. If you're not covered in sweat and struggling to catch your breath by the end of the second set, you're doing the workout wrong.

Your biceps and triceps are smaller muscle groups, so they need fewer reps and sets to get an effective workout. They also require slightly less rest between sets. Don't worry; Kris Gethin will not steer you wrong.

Day 61 Biceps and Triceps
Watch The Video - 9:43

Workout Notes

  • Don't forget your cardio. No matter how shitty you feel, you need to do it!
  • Although Kris always doesn't like to train with a partner, that doesn't mean you can't. If you need some help getting through these supersets, don't hesitate to grab a buddy.
Biceps and Triceps

Standing Dumbbell Triceps Extension

5 sets of 30, 25, 20, 15, 10 reps
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

Seated Dumbbell Curl

5 sets of 30, 25, 20, 15, 10 reps
Seated Dumbbell Curl Seated Dumbbell Curl


Decline EZ Bar Triceps Extension

5 sets of 10, 15, 20, 25, 30 reps
Decline EZ Bar Triceps Extension Decline EZ Bar Triceps Extension

Spider Curl

5 sets of 10, 15, 20, 25, 30 reps
Spider Curl Spider Curl



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

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Read Gethin's Blog!

Click here to go inside the mind of Kris Gethin

Why do my hands feel tied together? I squared off at the weights today as I do every Friday. I know I have 2 days following without the gym to endure so I always finish my week by stabbing weakness, skinning anxiousness and ****ing in deprivation. Instead I sink here in a pool of misery knowing there is only one way the tide is going to take me over the weekend. When I see my reflection now, I’m sorry I did. I thought I would’ve been able to strip away my mask in the gym today so I could give it time to replace itself before next week. I can still see my ugliness. I know my arm workout today broke my cruelty but the creature is still obviously still intact. Its been hiding in me like a sleeper. It’s like a cancer, waiting in my every cell waiting for activation if my deprivation doesn’t bleed it. I want to grab the hair from my head and pull my skin over my eyes until I am stronger than my fear. I want a meaningful embrace with myself but I don’t know where I’ve gone. I will have to walk around silently and move softly because all I want to do is sink my teeth in and enjoy blissful screams. I have an urgent attraction to destruction when I talk. I try my human interaction but the words fall foreign to me. I entertain animalistic cravings in the gym but I have to feed it denial during my other watch. At least I don’t have to get pushed to pleased someone or have a human to throw hurt at me. I can live through this.

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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.