Week two means more cardio, less carbs, and more volume in every movement. Gethin is leaving your body fat no place to hide.
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You will be slightly lowering your complex carbohydrates to .58 g per pound of bodyweight this week. So, for example, if you are a 200-lb person, that would equate to 116 g daily. Also, take note; your cardio will increase from 30 minutes to 40 minutes per session this week on training days. That’s a total increase of 20 minutes per day.
We begin with our back and biceps workout again. Last week we targeted more of the lats, but this week we will prioritize the traps. In today’s workout, and all of this week, we will be adding in progressive volume overload.
Back and Biceps Workout Kris Gethin's 4Weeks2Shred
Watch the video - 11:24
Here’s how: We will be adding a second set identical to the first. For instance, our first set is 10 reps, then the second set will also be for 10 reps. Only following these two straight sets do we begin the DTPXtreme dropsets. The third set is 10 reps, rest for 10 seconds, then drop the weight and do 20 reps. The final set you’ll do 10 reps, then drop the weight, rest for 10 seconds and do 20 reps, then rest for 20 seconds and do 10 reps.
Make sense? If not, watch the video and listen closely to my instruction.
Low hammer row
40 min.
Seated Cable Row
4 sets of 10, 10, 10/20, 10/20/10 reps, resting one second per rep of each rep in dropsets
Chest-supported bent-over row
4 sets of 10, 10, 10/20, 10/20/10 reps
Lat Pull-down
4 sets of 10, 10, 10/20, 10/20/10 reps
Spider Curl
4 sets of 10, 10, 10/20, 10/20/10 reps
High pulley cable curl
4 sets of 10, 10, 10/20, 10/20/10 reps
Cardio
40 min.
Twist
300 reps
Superset
Seated Calf Raise
3 sets of 5, 10, 15 reps
Hanging Leg Raise
3 sets to failure
Cardio
40 min. 
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