Kris Gethin 12-week Daily Video Trainer - Week 2: Day 8!

Follow Kris as he takes you and himself through a 12-week transformation. The first week is over and to kick off the new week, it's time for a chest and triceps workout.

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Week 1 is over. To kick off Week 2, Kris has a chest and triceps workout for you. The intensity of your workouts is going to increase, so from now on, watch for supersets, giant sets, and FST-7 training principles.

Week 2, Day 8 Chest & Triceps


CHEST AND TRICEPS
1
Jogging-Treadmill Jogging-Treadmill

2

Dumbbell Bench Press

2 warm-up sets of 8-10 reps, 2 sets to failure in 6-8 reps
Dumbbell Bench Press Dumbbell Bench Press

3

Dumbbell Flyes

1 warm-up set of 8-10 reps, 3 sets to failure in 8-10 reps
Dumbbell Flyes Dumbbell Flyes

4

Incline Cable Flye

1 warm-up set of 8-10 reps, 2 sets to failure in 8-10 reps, 1 dropset to failure
Incline Cable Flye Incline Cable Flye

5

Cable Crossover

1 warm-up set of 8-10 reps, 2 sets to failure in 8-10 reps, 1 dropset to failure
Cable Crossover Cable Crossover

6

Triceps Pushdown

1 warm-up set of 8-10 reps, 2 sets to failure in 16-18 reps, 1 dropset to failure
Triceps Pushdown Triceps Pushdown

7

Reverse Grip Triceps Pushdown

1 warm-up set of 16-18 reps, 2 sets to failure in 8-10 reps, 1 dropset to failure
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

Giant set
8

Lying Triceps Press

3 sets of 7 reps
Lying Triceps Press Lying Triceps Press

EZ-Bar Skullcrusher

3 sets of 7 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

9
Jogging-Treadmill Jogging-Treadmill


Tips For This Workout Day

  • You may notice you lose more weight at the end of the first week than you do in later weeks.
  • Kris will utilize the FST-7 training protocol throughout this program.
  • Supersets and giant sets combine multiple exercises back to back with no rest.
  • Dropsets are done by lifting the weight until failure and decreasing the weight to get out more reps.
  • You can learn more about the various training techniques by checking the Bodybuilding.com exercise database.
  • Stretch between your warm-up and working sets.
  • If you haven't completed a set but your body is telling you to stop, listen to your body.
  • If the weight stack on a cable machine desn't have enough weight try putting the pin through the center of a plate. Make sure it's ok with the gym first though.
  • You can use a Flexsolate Strap to help isolate the muscle on your Reverse Cable Pushdowns.
  • Choose a weight that will allow you to complete all three exercises in the giant set without stopping.

Pre & Post-Workout Supplements

Pre-workout
Post-workout

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