Why pretend you’re a powerlifter while you’re cutting weight? Join Kris on the machines and bang out more quality reps while your carb stores are low!
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Again, I am predominantly choosing machines to focus on the pump and contraction to further focus on isolation of every single muscle group. This is especially important as our carbohydrates, and then glycogen levels reduce, and our cardiovascular duration of exercise increases.
Kris Gethin's 4Weeks2Shred Day 15 - Back & Biceps
Watch the video: 12:52
Please be aware that our sets alter slightly this week. During the second set, we will add a drop set of 10 reps following a 10-second rest. Strip the weight during this 10-second period just enough to squeeze out the second 10. For the third set, do 1 set of 10 reps, drop the weight and immediately do 20 more reps. Drop the weight during the 20-second rest, and then do 10 final reps.
High row
3 sets of 10, 10/10, 10/20/10 reps, resting one second per rep of each rep in dropsets (for example: in set 3, rest 10 seconds, then 20 seconds)
Reverse-grip lat pull-down
3 sets of 10, 10/10, 10/20/10 reps
Machine row
3 sets of 10, 10/10, 10/20/10 reps
Back hyperextension
3 sets of 10, 10/10, 10/20/10 reps
Preacher machine curl
3 sets of 10, 10/10, 10/20/10 reps
Barbell Curl
3 sets of 10, 10/10, 10/20/10 reps
Cardio
45 min.
Twist
300 reps
Superset
Seated Calf Raise
3 sets of 10, 10/10, 10/20/10 reps
Lying leg raise
3 sets to failure
Cardio
45 min. 
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