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Triceps and Biceps Workout - Day 17 - Kris Gethin's 8-Week Hardcore Training Program

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Rating: 4.0; Vote: 1

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! 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. - Workout - 1. Morning cardio - 30 Minutes 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. 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. 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. 5. Superset Standing cable curl - 3 sets of 10 reps, using vinyl D-handles attached to a straight-bar attachment if possible. No rest. Lying cable curl - 3 sets of 10 reps, using vinyl D-handles attached to a straight-bar attachment if possible. Rest 60 sec. 6. Superset Lying close-grip bar curl on high pulley - 3 sets of 10 reps, no rest. Standing high cable curl - 3 sets of 10 reps, rest 60 sec. 7. Superset Reverse EZ-bar curl - 3 sets of 10 reps, using EZ-bar if possible, no rest Close-grip EZ-bar curl - 3 sets of 10 reps, rest 60 sec. 8. Evening cardio - 30 minutes
Date: 2022-03-27

← Chest & Shoulders Workout - Day 16 - Kris Gethin's 8-Week Hardcore Training Program

Hamstrings & Lower Back Workout - Day 18 - Kris Gethin's 8-Week Hardcore Training Program →

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Comments and reviews: 10

solidfoxhound5
Does someone know why pros are fascinated with coconut oil? its insanely high in saturated fats (-86%, versus olive oil among others which is -14%. (Source: chart hanging on my wall from University of Nevada, Im graduating this month with BS in Dietetics. I understand that its -mostly- medium chain triglycerides (MCT, but i havent seen even a hand-full of peer reviewed studies stating that MCTs do anything differently. Sure, -it raises HDL, - but also spikes LDL. There are too many studies demonstrating negative effects of saturated fats than positive. I'm by no means judging anyone who uses coconut oil, im just wondering if im missing some key information on this?
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Martellen
Seriously people, why all the hate?
Sure, more often than not his from is far from perfect but for gods sake a lot of the exercises he brings to attention are unique and work very well to switch up your routines. I think it's amazing to see this guy with a passion and mentality rock solid. I've watched every single video of this series thus far and let me tell you they work great as motivation before hitting your own workout.
I surely don't agree with everything he does, and neither should you, but there's a lot to learn from this guy so quit your wailing and enjoy the series
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David
I want to laugh at all the hate, it is the same idiots on everyone of his videos. You have free will, if you don't like him don't watch him. There are thousands of people out there professing this workout or that workout is better. Find one that works for you and stick with it. I imagine most of the people complaining go to the gym once a month and have nothing better to do then complain about everyone else. Get a life. Instead of complaining all the time compliment someone you might feel better about yourself.
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E.
Seriously man whatssup with all the damn alternate exercises that you make man, stick to normal shit that you do.
YOU make it seems like your that guy on all these compilation videos who do all these random ass movements and get made fun of.
Just stop please!
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PotholedXTerror0
Following the program just to change things up a bit, but sorry my poor ass can't afford to drive to the gym twice a day and Rees no way I'm doing any of the exercises that'll make me look like an idiot
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sport
Been following almost all of your transformation videos for last 7 years. This one is not bad ass and form is ridiculous. You look worn. Should take time off of gym and go travel. Respect dude but take it easy.
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Deepak
Sir all these machines are not available in the gyms around the world. not here atleast
Are basic exercises not enough with proper form and technique?
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Francisco
His tricep workouts were whack, he used his body weight for half of it lol. But overall I like his program, it pushes you if you're strict with it.
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Billphish
Sometimes i use bands to tie dumbells to barbells and strap it to a row machine so I can do a reverse bench press to work my calves. #innovation
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Tim
Oh god please make it stop! Well that was 5 mins of my life I'll never get back! Worst -self proclaimed- -fitness expert- on the internet!
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