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KRIS GETHIN’S 5 DAY TRAINING SERIES

When there’s so much demand for training advice and help from you I have little choice but to deliver because shepherding you towards your goals gives me purpose in life. Whenever I construct a new training series for you to follow I get excited because I know there’s a new generation of DTP “transformees” about to swarm gyms all around the world and following that, there’s going to be many more new additions to the global DTP army.

So welcome to my 5 Day Training Series, exclusively for the members of KAGEDMUSCLE.com who subscribe to my daily newsletter. Yet again I’ve devised a week long series of workouts to flip your training on its head which is going to crush your muscles with devastating effect.

I trust that you’re disciplined enough to be feeding your muscles every 3 hours with the very best ingredients, without fail. There should also be no compromise on your supplement stack, only KAGED MUSCLE products are truly worthy of finding their way into your shaker, especially whilst following any training series of mine. At the very least you need to be using KAGED MUSCLE BCAAs, L-Glutamine and RE-KAGED to facilitate your recovery. You can take things further if you want to experience these workouts in full effect, using KAGED MUSCLE PRE-KAGED which will definitely become the instigator for nothing other than brutal intensity.

Buckle up and prepare yourself for waves of anguish and torture as you endure my 5 Day Training Series

Each of the 5 workouts begin with a sharp dose of DTP to forge as much pressure on to the muscle as humanly possible. This will instantaneously entice pre-fatigue, inject blood into the belly of the muscle and force the higher threshold motor units to become excitable. View this as a wholesale approach to blasting the entire area, priming it for a more concentrated approach in the second half of your workout.

In every workout you’ve got an “Isolation Phase” to rinse every ounce of being out of your muscle, overwhelming it with untold amounts of torture. Be prepared to be blown away by the pump you’re about to experience.

Synergistically the DTP Phase and Isolation Phase allow you to pick each muscle apart from the outer shell right down to the core of the muscle. There’s going to be no fibres left unharmed during these workouts which is just how I like it.

To fulfil the experience to its fullest potential I’ve been very stringent on your rest intervals between sets, with the times set as follows:

DTP Phase: Rest for 60 seconds between each set on the DTP phase

Isolation Phase: Rest for 90 seconds between each set on the Isolation Phase

This will force the saturation of blood into your muscles until they swell to such an extent they feel like they’re drowning with such an intense pump.

I’ve set the tone for the next 5 days, now it’s a simple matter of going through the formalities with the workouts themselves.

Day 1: Legs

DTP PHASE:

Leg Press –

Set 1: 50 repetitions

Set 2: 40 repetitions

Set 3: 30 repetitions

Set 4: 20 repetitions

Set 5: 10 repetitions

Isolation Phase:

Leg extensions drop set 3 x 15/15 repetitions

Reverse hack squats 3 x 25 repetitions

Box squats 3 x 15 repetitions

 

Day 2: Chest

DTP Phase:

Decline Chest Press –

Set 1: 35 repetitions

Set 2: 30 repetitions

Set 3: 25 repetitions

Set 4: 20 repetitions

Set 5: 15 repetitions

Set 6: 10 repetitions

ISOLATION PHASE:

Pec Dec drop set 3 x 15/15 repetitions

Flat dumbbell flies 3 x 12 repetitions

Flat dumbbell press 3 x 15 repetitions

 

Day 3: Back 

DTP PHASE:

T-bar Rows –

Set 1: 35 repetitions

Set 2: 30 repetitions

Set 3: 25 repetitions

Set 4: 20 repetitions

Set 5: 15 repetitions

Set 6: 10 repetitions

ISOLATION PHASE:

Wide seated cable rows drop set 3 x 15/15 repetitions

Neutral grip pulldowns 3 x 12 repetitions

Bent over straight arm dumbbell rows 3 x 15 repetitions

 

Day 4: Shoulders & Abs 

DTP PHASE:

Side lateral dumbbell raises –

Set 1: 50 repetitions

Set 2: 40 repetitions

Set 3: 30 repetitions

Set 2: 20 repetitions

Set 1: 10 repetitions

ISOLATION PHASE:

Arnold press drop set 3 x 20/20repetitions

Upright cable rows 3 x 20 repetitions

Front plate raises 3 x 20 repetitions

 

ABS CIRCUIT: 

COMPLETE 4 CIRCUITS –

Hanging leg raises 10

Hanging knee raises 15

Lying leg raises 20

Lying knee raises 25

Plank 30 seconds

 

Day 5: Arms & Calves 

DTP PHASE:

In this portion of the workout you’re going to “super set” the exercises I’ve coupled together, which means you will be doing them without any rest between either of the movements. Do the first exercise for the set rep count and then immediately proceed to do the next the exercise for the same reps. That’s one “super set” complete. Rest, then prepare yourself for the next “super set.”

Barbell Curls & Skull Crushers –

Set 1: 50 repetitions

Set 2: 40 repetitions

Set 3: 30 repetitions

Set 4: 20 repetitions

Set 5: 10 repetitions

ISOLATION PHASE:

In this portion of the workout you’re going to “super set” the exercises I’ve coupled together, which again means you will be doing them without any rest between either of the movements.

Spider curls & Incline overhead dumbbell extensions 3 x 15/15 repetitions

Cable drag curls & cable pushdowns 3 x 15 repetitions

Dumbbell curls & close grip press ups 3 x 20 repetitions

CALVES CIRCUIT: 

COMPLETE 4 CIRCUITS –

Calf machine raises 20 repetitions

Body weight calf raises 35 repetitions

Calf machine raises 15 repetitions

Body weight calf raises failure

If you think you’ve got the balls for it, you can go beyond 5 days and repeat these workouts again the following week. But first, you’ve got to prove to yourself and me that you’re capable of surviving the brutality of the first 5 days. Only then can you think about coming back for more…


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