Back and Biceps Workout | Kris Gethin's 4Weeks2Shred | Day 22


It’s our last week. Today I am going to list your entire week of carb depletion and load so we can be best prepared for our “after” pictures. Each day we will be slightly lowering our carbohydrates until the day of the shoot.
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Again, you will be increasing your cardio this week. You will be increasing by 5 minutes to hit 50 minutes twice per day, and on non-training days, your total will be 60 minutes twice per day. So, 100 minutes in total on non-training days and 120 on non-training days. Yes, it’s a lot, but it’s only for one week. We can do this!

As you will see, the reverse grip is chosen to prioritize the thickness of the lats. This provides a 3-dimensional appearance to the lats making them look even wider than if we were to only focus on width via the conventional overhand grip.

While the biceps tendons get warmed up while training back, we are physically prepared to smash head-on into a biceps workout before our post-workout shake and post-shake cardio.

For these exercises, do 1 set of 10 reps, rest for 10 seconds, drop the weight and immediately do 5 more reps. For the second set, do 1 set of 10 reps, rest for 10 seconds, drop the weight and do 10 more reps. For the third set, do 1 set of 20 reps at the same weight.

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