Your 12-Week Daily Video Trainer - Day 22: Chest, Triceps, And Abs

Kris Gethin is your own Daily Personal Trainer! Week 4 starts with a great chest, triceps and abs workout including two new exercises.

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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!

Day 22 Chest, Triceps, And Abs
Watch The Video - 8:04


Cardio

30 minutes of intense cardio. This is an increase of 10 minutes from last week.

Chest, Triceps, And Abs
1

Cardio Warm up

5-10 minutes
Jogging-Treadmill Jogging-Treadmill

2

Incline Dumbbell Press

warm up set of 12-15 reps, 3 sets of 12-15 reps
Incline Dumbbell Press Incline Dumbbell Press

3

Dumbbell Bench Press

3 sets of 12-15 reps
Dumbbell Bench Press Dumbbell Bench Press

4

Decline Dumbbell Bench Press

3 sets of 12-15 reps
Decline Dumbbell Bench Press Decline Dumbbell Bench Press

5

Close-Grip Barbell Bench Press

warm up set of 12-15 reps, 3 sets of 12-15 reps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

6

Reverse Grip Triceps Pushdown

3 sets of 12-15 reps
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

7

Dips - Chest Version

3 sets of 12-15 reps
Dips - Chest Version Dips - Chest Version

8

Crunches

3 sets of 12-15 reps
Crunches Crunches

9

Cardio cooldown

5-10 minutes
Jogging-Treadmill Jogging-Treadmill

up next

Tuesday we will be discussing portion sizes.

12 weeks of free training with Kris Gethin Start Now ››

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