Kris Gethin's Muscle-Building Trainer, Day 72

Get ready to eat, train, and grow with Gethin. Day 72 is coming soon!

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Yesterday was a tough day. Your legs might be sore and your energy level might be low. Don't give in to weakness. You have a job to do. Steel your mind, remember your purpose, and get in the gym!

You're doing more giant sets today. Each of the exercises Gethin has selected will target the various parts and heads of your chest and triceps muscles. You're building aesthetic, dense muscles that look great from every angle. That takes a lot of exercises, so get ready for a blast of high volume.

Day 72 Chest and Triceps
Watch The Video - 14:58

Workout Notes

  • The second giant set of each muscle group will target your primary muscles a little differently than the first. The exercises are the same in each giant set per body part, but the movement order is changed to alter the training effect.
Chest and Triceps
giant set
1

Dumbbell Bench Press

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

Incline Dumbbell Flyes

5 sets of 30, 25, 20, 15, 10 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

Cable Crossover

5 sets of 30, 25, 20, 15, 10 reps
Cable Crossover Cable Crossover

giant set
2

Cable Crossover

5 sets of 10, 15, 20, 25, 30 reps
Cable Crossover Cable Crossover

Incline Dumbbell Flyes

5 sets of 10, 15, 20, 25, 30 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

Dumbbell Bench Press

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

giant set
3

Triceps Pushdown - V-Bar Attachment

5 sets of 30, 25, 20, 15, 10 reps
Triceps Pushdown - V-Bar Attachment Triceps Pushdown - V-Bar Attachment

Triceps Overhead Extension with Rope

5 sets of 30, 25, 20, 15, 10 reps
Triceps Overhead Extension with Rope Triceps Overhead Extension with Rope

Triceps Pushdown - Rope Attachment

5 sets of 30, 25, 20, 15, 10 reps
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

giant set
4

Triceps Pushdown - Rope Attachment

5 sets of 10, 15, 20, 25, 30 reps
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

Triceps Overhead Extension with Rope

5 sets of 10, 15, 20, 25, 30 reps
Triceps Overhead Extension with Rope Triceps Overhead Extension with Rope

Triceps Pushdown - V-Bar Attachment

5 sets of 10, 15, 20, 25, 30 reps
Triceps Pushdown - V-Bar Attachment Triceps Pushdown - V-Bar Attachment

5

Cardio

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

My body was telling me that I had bitten off more than I could chew today. My mind kicked back and scarred me more for the inconvenience. I had sent a voice note to my Welsh friend – Lydia - as I left for Elixir Fitness in Lockandwala. She asked if I was nervous or anxious as she could tell from in the cracks of my voice. Its strange because I thought I was always good at hiding it, even more-so hiding behind a voice. Out of all of my friends over the years, I don’t know how she always knows this. It freaks me out a little but comforts me at the back of my submissions. I had a 50/50 mix of both emotions pulsing through me. I knew it was going to be tough. Had I’d known it was going to be this tough I probably wouldn’t have been able to talk at all. The DTPXtreme Giant Sets for chest were horrendous. When I was half way through, only 20 minutes was on the clock. It already felt like an hour. The intensity gripped my life and I felt it slip. I cant begin to explain what I was going through. No words are created for me to form and deliver this horror. Once the 45 minutes of Giant Sets were completed, then I had to deliver DTPXtreme Giant Sets of Triceps. I remember saying to myself ‘you came up with this ****, now you’ve gotta get us out of it.’ I know the video crew are a little lost for the insanity now. The can begin to see me break. I wrap myself between sets in a hope to not fall apart in front of the camera. I am leaving my entrails and shell on the floor and I rupture blood vessels through the reps I awake.

I am doing everything I can to my knowledge to recover from this insanity of intensity. Everything from freezing showers, certain foods and supps at the precise times, massage, stretching, running, meditation, ice-packs….you name it, I am practicing it, but the only thing that can get me through is my brain. Its damaged now and I have dig past the dark matter to find my way. One of the worlds best ND’s that is working with me tells me that I have so much neuro energy which is supposed to be expired at the end of the day, I could run a Toyota Prius. When I should be recovering and sleeping my neurotransmitters are still firing on all cylinders. He is at a loss as to why I can build as much muscle as I can. Every single test I deliver now shows that my complete health report is 100%....except the brain. He wants me to go to this very high-end hospital usually reserved for some of the world’s best athletes to be hooked up to electrodes and an IV detox for 3 weeks in attempt for figure me out. On one hand there is concern, but on the other is hope, because I can only get better. 3-4 hours sleep per night isn’t optimal for muscle building but I seem to be building it better than the average person. I believe the body will conceive what the mind believes. My mind is desperate. It has nothing else to hold onto so it puts everything it has into this.

I sit here thinking about how this transformation will affect me. At the moment I only feel broken. From experience, I know the further I fall the higher I will rise. I am so expressionless, motionless and speechless right now I feel my mouth is drowning in black saliva. I have a relationship with the weights that are far better than any human companionship. People today have become impatient. They want it now. Your answers, forgiveness, sympathy, chances, time, condolences, understanding……and what do I get back? Guilt, jealousy, resentment, disappointment, rejection, expectation……My job is to give. I get that. Its my purpose and I live by it. I can’t take it elsewhere. Its feels like I am getting pulled into paranoia, stretched into silence and advanced for my advantages. **** them. The apartment and gym is the safe house of stares and voices. Its there I know I sit in a reality unwrapped from the outside. I have to live like this to adapt to my primitive instincts only for 10 more days. Once the 10 days of filming is up, I will remove myself the KAGED MUSCLE and breathe within the company of social acceptance again.

Weights are the reason I don’t want to die and make me see into a life worth exploring. I feel like they are the reason I jump out of bed and not crawl from it. They take my line of words and put them into a sentence and language I can understand when I feel their presence. I have never understood or accepted that from the human kind. They have a tendency of turning them on you and cheating you out. Taking a break from the weights relationship feels strange and painful. I see how they have been savaged so I know we can relate. They hurt me and kill so I don’t have to.

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