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Kris Gethin's Muscle-Building Trainer, Day 39

Today is all about targeting your biceps and building some prominent pecs. It might be your toughest chest workout to date, so get ready for war.

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Stress on the body requires visualization. Mentally prepare yourself for the task at hand today. You have two sets of each exercise, so get ready to crush them both by visualizing yourself under the bar. Imagine moving heavy weight before your workout to make it a reality during your workout. Utilize forced reps and negatives when you feel like you're approaching failure. Break down your muscle 'til you hear it scream!

Gethin adds a little creatine to his supplement routine today. If you have some monohydrate or other form of creatine at hand, don't hesitate to add a little bit to your pre-workout shake. Creatine supplementation can help you hit an extra rep under intense conditions, so don't shy away from it.

Day 39 Chest and Biceps
Watch The Video - 16:39

Workout Notes

  • For the dumbbell incline press, keep your body at a 45-degree angle with your chest out, shoulders contracted, and back as flat as possible.
  • Get a good stretch on the flat hammer press by accentuating the movement, pushing out of the hole, and holding for a contraction.
  • Use dumbbells for your decline press so that you're in a less restricted position and have free range of motion.
  • Stretch between set.
Chest and Biceps

Incline Dumbbell Press

2 sets of 8-12 reps
Incline Dumbbell Press Incline Dumbbell Press


Leverage Chest Press

2 sets of 8-12 reps
Leverage Chest Press Leverage Chest Press


Decline Dumbbell Bench Press

2 sets of 8-12 reps
Decline Dumbbell Bench Press Decline Dumbbell Bench Press


Cable Crossover

2 sets of 8-12 reps
Cable Crossover Cable Crossover

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl


Barbell Curl

2 sets of 8-12 reps
Barbell Curl Barbell Curl


Machine Preacher Curls

2 sets of 8-12 reps
Machine Preacher Curls Machine Preacher Curls



15-minute intervals: 3 min. easy, 1 min. hard
Jogging-Treadmill Jogging-Treadmill

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Read Gethin's Blog!

Click here to go inside the mind of Kris Gethin

The force within myself wanted to project and express more than it would relive. Its only chance of survival was by taking hold of my brain and throwing it to whatever it could disembark and stick. I could feel the vibrations in my blood on the way to the gym. The acid in my body begun to boil and seep through my skin - I could smell its beautiful burn. I pictured a woman’s hand voluntarily inviting the same sensation from a burning candle. A burning bliss in a burning world.

My chest and bicep workout was more vivid than any other, although in recollection is hard from the events I witnessed today. My foundation shook so hard that my existence couldn’t distinguish my visual intentions and recollections with the present world in which the cameras were capturing. After I broke out the first set 130Lb inclines dumbbell presses, I saw the pillar behind me begin break. I was watching me taking chunks out of it. I could now sense I had become totally embraced by the Part Animal and Part Machine that prays on weak and feeds from fate. We are here to stand for something, and now I just have to deliver on what is written for us to stand.

Many of my movements enhanced my enclosure of humankind. My bones contorted and creaked until people’s voices became a drum. The pulsations of the frayed pec fibers wrapped around each other in mourning and solace. The images began to settle into comfort as I later completed my two sets of barbell curls. I collapsed at the bench following my set and watched my hands shake violently. I saw veins and fibers sprouting from my hands like thin roots pumping blood, which gushed, onto the floor. For nearly a minute this took place until I could see my hands slowly regain normality. I purposely looked around at the cameras watching me hoping they didn’t see the same. How could they? I tried explaining this to Lydia (my Welsh friend and training partner in the series for this week) over chicken tikka a couple of hours later. She thinks I'm weird. I don't blame her for thinking this - I enjoy what it gives me. I don’t think anyone experiences this, except for another somewhere else in the world. I used to work hard for it. I knew that my perception of everything had to change if I was to experience results that no one else could attain. Later it became more of an invitation over a forced ritual. Now it comes unexpectedly but always with a warrant.

My bicep contractions and cramps are so bad that I cannot write this anymore

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