Kris Gethin's 4Weeks2 Shred: Day 8 - Back & Biceps

Week two means more cardio, less carbs, and more volume in every movement. Gethin is leaving your body fat no place to hide.

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You will be slightly lowering your complex carbohydrates to .58 g per pound of bodyweight this week. So, for example, if you are a 200-lb person, that would equate to 116 g daily. Also, take note; your cardio will increase from 30 minutes to 40 minutes per session this week on training days. That’s a total increase of 20 minutes per day.

We begin with our back and biceps workout again. Last week we targeted more of the lats, but this week we will prioritize the traps. In today’s workout, and all of this week, we will be adding in progressive volume overload.

Back and Biceps Workout Kris Gethin's 4Weeks2Shred
Watch the video - 11:24

Here’s how: We will be adding a second set identical to the first. For instance, our first set is 10 reps, then the second set will also be for 10 reps. Only following these two straight sets do we begin the DTPXtreme dropsets. The third set is 10 reps, rest for 10 seconds, then drop the weight and do 20 reps. The final set you’ll do 10 reps, then drop the weight, rest for 10 seconds and do 20 reps, then rest for 20 seconds and do 10 reps.

Make sense? If not, watch the video and listen closely to my instruction.

Day 8: AM Back & Biceps
Low hammer row Low hammer row


Seated Cable Row

4 sets of 10, 10, 10/20, 10/20/10 reps, resting one second per rep of each rep in dropsets
Seated Cable Rows Seated Cable Rows


Chest-supported bent-over row

4 sets of 10, 10, 10/20, 10/20/10 reps
Dumbbell Incline Row Dumbbell Incline Row


Lat Pull-down

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


Spider Curl

4 sets of 10, 10, 10/20, 10/20/10 reps
Spider Curl Spider Curl


High pulley cable curl

4 sets of 10, 10, 10/20, 10/20/10 reps
Overhead Cable Curl Overhead Cable Curl



40 min.
Step Mill Step Mill



300 reps
Twist Twist

Day 8: PM Cardio, Abs & Calves

Seated Calf Raise

3 sets of 5, 10, 15 reps
Seated Calf Raise Seated Calf Raise

Hanging Leg Raise

3 sets to failure
Hanging Leg Raise Hanging Leg Raise



40 min.
Step Mill Step Mill

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