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Kris Gethin Vs. Team Grenade: DTP Chest And Back Workout

Think you've got what it takes to train with Kris Gethin? So did Grenade athlete Shane Raymond. Try this DTP chest and back video workout yourself!

Beginning in October 2011, Kris Gethin led three Grenade athletes through a brutal week of DTP training sessions. The workouts were all-out war. Each session was a vicious iron brawl. With Gethin coaching every rep and set, the Grenade boys had no choice but to fight through failure and push through pain to complete the workouts.

This is round one of a four-round fight. In it, Kris Gethin puts Grenade athlete Shane Raymond through a brutal chest and back thrash. The workout is a classic combination of push and pull, complicated and intensified by the insane rep ranges and heavy weights of Gethin's signature training style, DTP.

Think you've got what it takes to train with Gethin and Grenade? Watch the video and try the workout for yourself.

Team Grenade:
Brutal DTP Back & Chest Workout With Kris Gethin

Watch The Video - 28:28




Round One /// Chest & Back Attack
Kris Gethin Shane Raymond

Round One ///

This DTP chest and back workout seems simple. It's only two exercises, dumbbell press and a bent-over row, smashed together in a pyramid superset. The devil, however, is in the details. This pyramid starts at 50 reps per exercise. From there, you add weight and drop the reps until you hit two heavy-ass sets of 10 before climbing to 50 reps again. This wild rep range allows you to train with high volume and heavy weights.

You'll hit both the fast- and slow-twitch muscle fibers for maximum damage and growth potential. The overall volume floods blood into the working muscles, primes the metabolism, burns off a lot of calories, and promotes some serious size gains. If you don't train as intensely as Shane Raymond, you're only cheating your own results.

Always stretch between sets to help prevent injury and stretch the sheaths around your muscles, called fascia. This quite literally gives you more room to grow. Stretching between sets, plus the insane pump DTP delivers, will help you ultimately build more size.

DTP Chest & Back Attack

Superset

  • Flat Dumbbell Press Flat Dumbbell Press

    Flat Dumbbell Press

    10 sets of 50, 40, 30, 20, 10, 10, 20, 30, 40, 50 reps
  • Bent-Over Row Bent-Over Row

    Bent-Over Row

    10 sets of 50, 40, 30, 20, 10, 10, 20, 30, 40, 50 reps, 60-seconds rest, stretch between sets
    *Switch angles on the row to target either the lats or traps
     


The Devilish Details ///
  1. If you reach failure too early on any set, start hitting rest-pause reps. Meaning, rest, do two reps, rest, do a single rep, rest, and keep going until you finish the set. Never drop the weight. Take as long as you want—as long as you hit the right rep count.
  2. If you do not reach failure, do not perform more reps. Just adjust the weight for the next set so you reach failure as prescribed.
  3. If you fatigue too much after your heavy sets, go lighter on the way down. Lactate will build up and you'll lose strength. There are only so many nutrients and carbs in your body to fuel you.
  4. If your grip fails, use wrist straps for the bent-over rows.
Back for More ///

Stay tuned for next month's matchup: Kris Gethin faces off with Grenade athlete Richard Elston for a brutal legs and shoulders workout.


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faiznmatazzz

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faiznmatazzz

Thank you!!! for posting this! :)

Jul 16, 2013 5:42pm | report
 
burito

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burito

it is really a badass workout and it can be ridiculous as well for other people in the gym. my 50reps at the the was with 14kg (31lbs approx) dumbbells and after 40th rep, i started screaming because my triceps, chest and underarms were burning hell and people were staring at me like "wtf-30lbs benc and such a big guy screaming". hahaha anyway it is an amazing pump when you finish, i added 2 butterfly to stretch my chest as well.

Jul 21, 2013 4:56pm | report
DCAesthetics

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DCAesthetics

Hahahaha! same here man, I did a similar workout but ended up roaring and struggling for reps on a 130lb bench! totally worth it, the volume and intensity really hit the muscle hard, big gains!

Jul 25, 2013 11:52am | report
paper-guy

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paper-guy

grenade is a very good and under rated supplement

Jul 16, 2013 5:47pm | report
 
grenadeceo

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grenadeceo

Agreed!

Jul 17, 2013 10:30am | report
JohnTheHonest

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JohnTheHonest

Not underrated, rather is lacking sufficient marketing in US, in EU is very popular and we cant have here yohimbine, etc (is in US version i think)

Jul 19, 2013 6:43am | report
nherrada

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nherrada

Kris ROCKS! Tomorrow gonna try for 4 time his quad radical equation. If u wanna try something unreal, try that!

Jul 16, 2013 8:35pm | report
 
terrapin668

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terrapin668

i'm doing this tomorrow!

Jul 16, 2013 9:09pm | report
 
XxmetallicaxX

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XxmetallicaxX

Wow I got tired just watching this video

Jul 16, 2013 9:12pm | report
 
ritchie684

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ritchie684

When all else fails, time for DTP!

Jul 17, 2013 2:30am | report
 
BerserkElite

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BerserkElite

Hell to the yea. Percentage wise, DTP was the only program to skyrocket my Bench and Squat. I'll be trying this hellish workout soon!

Jul 18, 2013 9:27am | report
bryanloos94

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bryanloos94

The first time I did this DTP workout (last week), I felt like I was gonna lose my breakfast on set 4!!! Great video!

Jul 17, 2013 5:12am | report
 
RichardAbs

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RichardAbs

Make sure you watch my video posted next month and you will see my lunch on the floor haha.

DTP Legs & Shoulders is no joke.

Jul 17, 2013 9:57am | report
AlexHallYEAH

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AlexHallYEAH

I like the idea of this style of training but it seems better for endurance/functional muscle rather than hypertrophy. I'd also prefer to hit muscles from different angles using different exercises but this workout would be beneficial in burning a lot of calories no doubt.

Jul 17, 2013 6:09am | report
 
RichardAbs

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RichardAbs

This style of training is great for a 4-6 week shape up along with increasing aerobic capacity and endurance enabling you to eventually lift heaver in your normal routine with the ability to handle the extra work load,

Ideally you want to check out Neil Hills Y3T for 8-12 weeks then follow with a 4-6 week DTP then repeat.

Jul 17, 2013 9:57am | report
NewRegN2013

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NewRegN2013

Ouch! But I will give it a shot.

Jul 17, 2013 6:40am | report
 
RichardAbs

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RichardAbs

When attempting this workout make sure you check your ego at the door. If you don't and you try lifting a fairly heavy weight for 50 reps first set you will fail big time.

Jul 17, 2013 9:54am | report
badanbody

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badanbody

You got this Reg!

Jul 17, 2013 9:58am | report
rmfitness

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rmfitness

That was unreal, thinking I would start off doing 30,20,10, 10, 20, 30...Great Routine..

Jul 17, 2013 6:45am | report
 
Mudvayne24

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Mudvayne24

Just follow the program like it is. The weight is not what counts... it's more about completing the rep range. Don't worry about impressing anybody with the weight amount in this workout. Do the weight that you can. If you have to do the 50 reps with 5 pound dumbbells, then use the 5 pound dumbbells. It's a beast of a workout and makes you sweat like a pig. Gogo DTP!

Jul 17, 2013 7:10am | report
martinholik88

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martinholik88

No problem! Here, hold my protein shake and hand me those 1 Kg weights there! Lol.
But seriously, I will try this workout. Seems great!

Jul 17, 2013 8:46am | report
 
  • Body Stats
  • ht: 5'11"
  • wt: 196.21 lbs
  • bf: 15.0%
RichardAbs

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RichardAbs

Make sure you watch the video all the way through and make sure the rest periods are spot on otherwise you wont be able maximize the pump or calorie burning effect as much.

Jul 17, 2013 9:52am | report
LADO89

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LADO89

This workout is no joke. By the end you have a serious pump. Thanks Kris you the man.

Jul 17, 2013 9:24am | report
 
TonyGarber

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TonyGarber

on the way back up id just be moving my arms no weight

Jul 17, 2013 9:49am | report
 
RichardAbs

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RichardAbs

This workout is fantastic for a high volume all out insane calorie burning workout. The pump you get front to back is crazy.

You will definitely enjoy this workout.

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Jul 17, 2013 9:50am | report
 
Showing 1 - 25 of 77 Comments

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