Kris Gethin's 4Weeks2 Shred: Day 15 - Back & Biceps

Why pretend you’re a powerlifter while you’re cutting weight? Join Kris on the machines and bang out more quality reps while your carb stores are low!

Back | Main | Next

Again, I am predominantly choosing machines to focus on the pump and contraction to further focus on isolation of every single muscle group. This is especially important as our carbohydrates, and then glycogen levels reduce, and our cardiovascular duration of exercise increases.

Kris Gethin's 4Weeks2Shred Day 15 - Back & Biceps
Watch the video: 12:52


Please be aware that our sets alter slightly this week. During the second set, we will add a drop set of 10 reps following a 10-second rest. Strip the weight during this 10-second period just enough to squeeze out the second 10. For the third set, do 1 set of 10 reps, drop the weight and immediately do 20 more reps. Drop the weight during the 20-second rest, and then do 10 final reps.

Day 15 AM: Back & Biceps
1

High row

3 sets of 10, 10/10, 10/20/10 reps, resting one second per rep of each rep in dropsets (for example: in set 3, rest 10 seconds, then 20 seconds)
Leverage High Row Leverage High Row

2

Reverse-grip lat pull-down

3 sets of 10, 10/10, 10/20/10 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

3

Machine row

3 sets of 10, 10/10, 10/20/10 reps
Leverage Iso Row Leverage Iso Row

4

Back hyperextension

3 sets of 10, 10/10, 10/20/10 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

5

Preacher machine curl

3 sets of 10, 10/10, 10/20/10 reps
Machine Preacher Curls Machine Preacher Curls

6

Barbell Curl

3 sets of 10, 10/10, 10/20/10 reps
Barbell Curl Barbell Curl

7

Cardio

45 min.
Jogging-Treadmill Jogging-Treadmill

8

Twist

300 reps
Twist Twist

Day 15 PM: Calves, Abs & Cardio
Superset
1

Seated Calf Raise

3 sets of 10, 10/10, 10/20/10 reps
Seated Calf Raise Seated Calf Raise

Lying leg raise

3 sets to failure
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

2

Cardio

45 min.
Jogging-Treadmill Jogging-Treadmill


Stack Your Results! Take Your Workouts To the Next Level! Go Now!

Back | Main | Next