Kris Gethin's Muscle-Building Trainer, Day 79

It's time to build your chest and back to new levels of strength and size with unilateral DTP training. Let's grow!

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On Day 79, you'll continue the unilateral training you did yesterday, but today you'll implement this training technique into a tough chest and back workout. Using only one side of your body to do the movements will require you to recruit a lot of motor units. You'll also need a bit more core stability. It's a great way to make your body work overtime throughout this last week!

Following the same pattern as he did for the last 11 weeks, Gethin works even harder today than he has any other day. You should do the same!

Day 79 Chest and Back
Watch The Video - 13:03

Workout Notes

  • Perform all the reps on one arm before moving to the next arm.
Chest and back

Leverage Chest Press (single arm)

10 sets of 30, 25, 20, 15, 10, 10, 15, 20, 25, 30 reps per arm
Leverage Chest Press Leverage Chest Press

Dumbbell Incline Row (single arm)

10 sets of 25, 20, 15, 10, 5, 5, 10, 15, 20, 25 reps per arm
Dumbbell Incline Row Dumbbell Incline Row


One Arm Lat Pulldown

6 sets of 25, 15, 5, 5, 15, 25 reps
One Arm Lat Pulldown One Arm Lat Pulldown

Single-Arm Cable Crossover

6 sets of 25, 15, 5, 5, 15, 25 reps
Single-Arm Cable Crossover Single-Arm Cable Crossover



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

I woke up dragging ass but as the day progressed and post workout, I became alive. Today’s workout entailed DTPXtreme Unilateral Antagonistic Supersets for chest and back. On the drive to Elixir Fitness, I knew I had to make the pain spill out of my soul in order to see how far I could go. It was to be my last chest and back workout. I had to carry hate within me.

I pushed my aggression into my cavity and let it grow from inside of me until I felt the blood pour through my veins, under my skin and then to the outside. I darkened any light of faith and wedged my chest and back muscles open to the spilling of my physical fate. I pushed all of my voids into exile and filled them with my backs expansion and my chests exposure.

As the years pass, I witness more counterfeits trying to lift the weight of intention. Instead, they all become entrapped by their own apprehension. Their surface shows weakness and they no longer hide behind glimpses of their reflection, snapping images of themselves between sets, assuming their position to pose and attention to hair adjustments. The environment doesn’t control me. It’s as hollow for me to understand as the hole in the ozone layer - it’s pollution. I don’t expose myself to it. I don’t breathe it in. Instead, I stay under the surface in the gym to rise above it all when I’m outside of it. I keep my head down. I like to the intensity and fear of Yate’s Temple Gym, Neil Hills Dungeon, and the cranking muscle outages in MetroFlex Gym I used to endure with Branch. I carry it with me. I wont be deterred from who I am and what I 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.