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Kris Gethin's 8-Week Hardcore Daily Video Trainer, Day 17: Triceps and Biceps

Ready for another arm day? Too bad if you're not. Kris has no patience, and he's ready to guide you to the pump of your life!

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This week, you've added an extra 10 minutes of cardio per day, totaling an hour. As you get leaner, you will start to feel hungrier, but you've got to suck that up and make this process last. Nothing worth having comes easy. To get the results nobody else can have, you have to do things nobody else will do.

Day 17: Triceps and Biceps
1

Morning Cardio

30 minutes.
Running, Treadmill Running, Treadmill

2

Kneeling Cable Triceps Extension

3 sets of 10/10 reps. All three sets are dropsets. Perform 10 reps, then reduce the weight and complete another 10 reps. Rest 60 sec.
Kneeling Cable Triceps Extension Kneeling Cable Triceps Extension

3

Machine Triceps Extension

3 sets of 10/10 reps. All three sets are dropsets. Perform 10 reps, then reduce the weight and complete another 10 reps. Rest 60 sec.
Machine Triceps Extension Machine Triceps Extension

4

Machine triceps press-down

3 sets of 10/10 reps, using platform of assisted pull-up machine if possible. All three sets are dropsets. Perform 10 reps, then reduce the weight and complete another 10 reps. Rest 60 sec.
Triceps Pushdown Triceps Pushdown

Superset
5

Standing Cable Curl

3 sets of 10 reps, using vinyl D-handles attached to a straight-bar attachment if possible. No rest.
Standing Biceps Cable Curl Standing Biceps Cable Curl

Lying Cable Curl

3 sets of 10 reps, using vinyl D-handles attached to a straight-bar attachment if possible. Rest 60 sec.
Lying Cable Curl Lying Cable Curl

Superset
6

Lying Close-Grip Bar Curl On High Pulley

3 sets of 10 reps, no rest.
Lying Close-Grip Bar Curl On High Pulley Lying Close-Grip Bar Curl On High Pulley

Standing High Cable Curl

3 sets of 10 reps, rest 60 sec.
Standing Biceps Cable Curl Standing Biceps Cable Curl

Superset
7

Reverse EZ-Bar Curl

3 sets of 10 reps, using EZ-bar if possible, no rest
Reverse Barbell Curl Reverse Barbell Curl

Close-Grip EZ-Bar Curl

3 sets of 10 reps, rest 60 sec.
Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl

8

Evening Cardio

30 minutes.
Running, Treadmill Running, Treadmill


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