Kris Gethin's 4Weeks2 Shred: Day 22 - Back & Biceps

You’re not going to coast into the finish line on this cut plan. Pay special attention to your carb intake all week so you’ll look your best on day 28!

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It’s your last week. Today I am going to list your entire week of carb depletion and load so we can be best prepared for our “after” pictures. Each day we will be slightly lowering our carbohydrates until the day of the shoot. Take your images a little later in the day to give your body a chance to absorb the extra carbohydrates. Below is the formula each day starting from today:

Days 22-23: .47 x lbs. of body weight (for 2 days). Example: 200 lbs. x .47 = 94 g of starchy carbs daily.

Days 24-25: 35 x lbs. of body weight (for 2 days). Example: 200 lbs. x .35 = 70 g of starchy carbs daily.

Days 26-27: .28 x lbs. of body weight (for 2 days). Example: 200 lbs. x .28 = 56 g of starchy carbs daily.

Day 28: Photo day, morning carb-up to fill out: .50 x lbs. of body weight. Example: 200 lbs x .50 = 100 g of starchy carbs.

Kris Gethin's 4Weeks2Shred Day 22 - Back & Biceps
Watch the video: 09:07


Again, you will be increasing your cardio this week. You will be increasing by 5 minutes to hit 50 minutes twice per day, and on non-training days, your total will be 60 minutes twice per day. So, 100 minutes in total on non-training days and 120 on non-training days. Yes, it’s a lot, but it’s only for one week. You can do this!

As you will see, you’ll focus on the reverse grip today in order to prioritize the thickness of the lats. This provides a three-dimensional appearance to the lats, making them look even wider than if you were to only focus on width via the conventional overhand grip.



While the biceps tendons get warmed up while training back, you’ll be ready to smash head-on into a biceps workout before your post-workout shake and post-shake cardio.

For these exercises, do 1 set of 10 reps, rest for 10 seconds, drop the weight and immediately do 5 more reps. For the second set, do 1 set of 10 reps, rest for 10 seconds, drop the weight and do 10 more reps. For the third set, do 1 set of 20 reps at the same weight.

Day 22 AM: Back & Biceps
1

Hammer low row (mid row pictured)

3 sets of 10/5, 10/10, 20 reps, resting one second per rep of each rep in dropsets (for example: in sets 1 and 2, rest 10 seconds before dropset)
Leverage Iso Row Leverage Iso Row

2

Hammer mid row

3 sets of 10/5, 10/10, 20 reps
Leverage Iso Row Leverage Iso Row

3

Hammer reverse pull-down (shown with cable)

3 sets of 10/5, 10/10, 20 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

4

Lat pull-down

3 sets of 10/5, 10/10, 20 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

5

High Cable Curls

3 sets of 10/5, 10/10, 20 reps
High Cable Curls High Cable Curls

6

Standing preacher curl

3 sets of 10/5, 10/10, 20 reps
One Arm Dumbbell Preacher Curl One Arm Dumbbell Preacher Curl

7

Cardio

55 min.
Jogging-Treadmill Jogging-Treadmill

8

Twist

300 reps
Twist Twist

Day 22 PM: Cardio
1

Cardio

55 min.
Jogging-Treadmill Jogging-Treadmill


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