Bodybuilding.com - Your 12-Week Daily Video Trainer - Monday, Week 1!

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For over 10 years, Kris has been training men and women to transform themselves into the best shape...

Kris Gethin is your own Daily Personal Trainer! Today you will be performing a great chest, triceps and abs workout. Let's get to it!

Your 12-Week Daily Video Trainer - Day 1!

Monday, Week 1: Chest, Triceps & Abs!

By: Your 12-Week Daily Video Trainer

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Daily Trainer: Monday, Week 1

You've always wanted to get in the best possible shape, but you've just been waiting for someone to help you make that first step and keep you moving down the right path. Well now you've got it with your own Daily Personal Trainer on Bodybuilding.com!

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WMV (127 MB) - iPod Video (158 MB)

Monday, Week 1: Weight Training
Chest, Triceps & Abs!

Monday, Week 1 Cardio:

You need 10-15 minutes of cardio.

Monday, Week 1 Workout: Chest, Triceps & Upper Abs:

The weight you choose for these exercises should be enough to push you to failure in the 12-15 rep range.

Warmup

10-15 minutes of cardio. (This is additional to the cardio you performed earlier)

Chest

Flat Bench Press - Warmup Set - 12-15 reps
Flat Bench Press - Working Sets - 12-15 reps
Incline Bench Press - Warmup Set - 12-15 reps
Incline Bench Press - 3 Working Sets - 12-15 reps
Decline Bench Press - 3 Working Sets - 12-15 reps

Triceps

Cable Triceps Extension - Warmup Set - 12-15 reps
Cable Triceps Extension - 3 Working Sets - 12-15 reps
Overhead Cable Extension - 3 Working Sets - 12-15 reps
Skull Crushers - 3 Working Sets - 12-15 reps

Upper Abs

Crunches - 3 Working Set - Failure

Cooldown

5 minutes of cardio

print Click Here For A Printable Log Of Day 1.

Remember, soreness is natural following a workout. Be sure to get adequate protein to begin rebuilding and toning the muscles. Be sure to record everything in your notepad and on BodySpace.

Tuesday, Week 1!

Week 1, Tuesday will be a rest day, with just 10-15 minutes of cardio. We'll also discuss how to clear out your cupboards and what foods you should and shouldn't be looking for. See you then!

NAVIGATION: