Need Help? Customer Support 1-866-236-8417

Kris Gethin 12-Week Daily Video Trainer - Week 5: Day 35!

Follow Kris as he takes you and himself through a 12-week transformation. Kris warns against mixing-in other training protocols before heading to the gym for back, biceps and abs.

Previous | Main | Next

Back and Biceps baby! Kris also goes over the importance of sticking to ONE plan for this transformation!

Week 5, Day 35: Back, Biceps & Abs

Back, Biceps and Abs
Jogging-Treadmill Jogging-Treadmill


Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Giant set


3 sets of 16-20 reps
Chin-Up Chin-Up

Wide-Grip Lat Pulldown

3 sets of 6-10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Seated Cable Rows

3 drop sets of 8-10 reps
Seated Cable Rows Seated Cable Rows


Bent Over Barbell Row

3 sets of 12 reps
Bent Over Barbell Row Bent Over Barbell Row

Hyperextensions (Back Extensions)

3 drop sets of 12 reps
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)


Dumbbell Alternate Bicep Curl

3 sets of 20, 8, 8 reps
Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

Overhead Cable Curl

3 drop sets of 8 reps
Overhead Cable Curl Overhead Cable Curl


Lying Cable Curl

3 drop sets of 20 reps
Lying Cable Curl Lying Cable Curl


Weighted Sit-Ups - With Bands

3 sets of 10-15 reps
Weighted Sit-Ups - With Bands Weighted Sit-Ups - With Bands

Jogging-Treadmill Jogging-Treadmill


Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Tips For This Workout Day

One Program At A Time

Should you mix other programs with this one? No! The training and nutrition in this program are designed to work synergistically. Stick with it to the end, or you could negatively affect your results. Once you are finished, you are welcome to try a new program!

Bent Over Barbell Row/ Hyperextension Superset

Remember to stretch between your working sets!

Weighted Sit-ups

Stretch your abs to prevent cramping. Use a weight that will cause you to fail around 10-12 reps - don't lift too heavy or you could risk back injury!

Pre & Post-Workout Supplements