Kris Gethin's Muscle-Building Trainer, Day 47

New Exercise and Fitness Review

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You and Kris Gethin have triceps and calves on tap today. Get ready to hit the gym, hit your horseshoes, and make your calves tremble. Watch today’s video for instruction and motivation, and do everything you can to finish this training week strong. Every session counts.

Day 47 Video
Watch The Video – 10:21

Superset

• Close-Grip Bench Press
  6 sets of 30, 25, 20, 15, 10, 5 reps


• Seated Calf Raise
  6 sets of 30, 25, 20, 15, 10, 5 reps


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• Incline Close-Grip Bench Press
  6 sets of 5, 10, 15, 20, 25, 30 reps


• Seated Calf Raise
  6 sets of 5, 10, 15, 20, 25, 30 reps


• Triceps Pushdown
  6 sets of 30, 25, 20, 15, 10, 5 reps


• Lying Dumbbell Tricep Extension
  6 sets of 5, 10, 15, 20, 25, 30 reps


• Cardio
  15-minute intervals: 3 min. easy, 1 min. hard

Workout notes

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  Going to failure is more important than adding excess weight. The body doesn’t know how much weight is on the bar; it knows it has to grow under stress and intensity. If reaching the required number of reps is impossible, strip weight as needed.

  
  


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  During overhead triceps extensions, flare the rope out to accentuate the contraction. When you feel like you can’t physically perform one more rep, wedge your hands together and knock out the rest..

  
  

The Ultimate Muscle Building Stack!

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Kris Gethin"s Muscle-Building Trainer, Day 47