Kris Gethin’s Hardcore Chest & Back Workout

Kris Gethin knows his stuff when it comes to full body transformations and you only need to see his before and after pictures on to see that (and to get some major inspiration).


Kris loves working out to music and explains how he’ll often perform reps to the beat of his favorite tracks. Music helps him to forget that he has 50 more reps to do and helps him to avoid distraction. For his cardio he enjoys comedy podcasts.


So there’s a little tip from Kris. But what about his chest and back workout? Here’s what he likes to do while jamming to his favorite tunes…


Superset 1
Incline Dumbbell Press
Reverse-Grip Lat Pulldowns

Kris starts out with a superset involving his lats and his pecs. These are opposing muscle groups that pull the upper half of the body in two opposing direction, thus they lend themselves perfectly to the superset structure. As all regular readers will likely know by now, supersets involve performing any two complementary exercises back-to-back with no rest in between and that’s precisely what you’ll be doing here to maintain maximum intensity and muscle pump.


Kris likes to exaggerate his forward momentum during the lat pull down in order to stretch out his lats as well. By using an underhand supinated grip he’s able to involve the biceps as well and switching up the grip is always a great way to shock the muscles and get them guessing. Seeing as most of you will probably normally use an overhand grip, switching to a reverse grip is a great way to make matters more interesting.


As for the incline dumbbell press, using dumbbells allows him to ensure he is putting in equal effort on both sides and it engages more of his supportive muscles. Using an incline bench he can put the focus more on his upper pecs as well as his shoulders.


Superset 2

More of the same…


Believe it or not, those two exercises make up the entirety of the workout. Kris’ workout is incredibly simple and involves doing ten sets of each exercise with a short break in between each superset. Sometimes keeping a workout simple is the best way to train, not only will you be able to stay in one spot and on one piece of equipment to minimize your amount of time in the gym, but you’ll also be able to put all your effort into that one movement and really tax the muscles.


Kris uses a pyramid set structure, starting with high repetitions and a low weight and gradually increasing the weight and reducing the reps. There will be two sets at your maximum weight. Then he heads back the other way. This warms up the muscles then allows him to increase the load for building strength and size. It also means that there is no rest in between, making it super intense. This is what he called ‘DTB’ or ‘Dramatic Training Principle’.


Once the muscle fibers are fatigued though, he can then return to high repetitions of low weight and thereby finish off any last drops of effort he can get out of your aching lats and pecs. Try it and you just might start writing all of your programs like this!