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Kris Gethin's 12-week Trainer

Kris Gethin 12-Week Daily Video Trainer - Week 3: Day 15!

Follow Kris as he takes you and himself through a 12-week transformation. It's the beginning of week 3 and it's time for your chest and triceps workout.
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It's the kick off of week 3. Kris is down 3 pounds, but he'd like to be losing faster. He's making some changes to the diet plan to increase his fat loss.

Week 3, Day 15: Chest & Triceps
Watch The Video - 10:52

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Chest & Triceps:
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Tips For The Day

  • Incorporate Twists at the end of your cardio sessions.
  • Remove a 1/3 of your oats from your breakfast.
  • Totally remove all complex carbs (rice, potato) from your last meal and replace with fibrous carbs (broccoli).
  • For Dips make sure the bars are as close to shoulder width as possible.
  • If your body weight isn't difficult enough you can increase the difficulty of your Dips by using a dip belt.

Pre & Post-Workout Supplements

Take the diet plan with you!
Kris Gethin's Full Daily Meal Plan
(PDF 236 KB)

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Related Articles

About The Author

Kris is a writer and photographer and will be providing Bodybuilding.com with various types of articles.

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carlcdk

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carlcdk

smashed this workout yesterday.. my arms are sore which is always a good sign.. im sure people were laughing at me doing girly triceps pushups..lol.. ill show em!

Feb 20, 2013 5:26am | report
 
ScottNoFlow

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ScottNoFlow

How long does this workout take to get through, mother of god!

Jul 12, 2013 3:00pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 211.64 lbs
  • bf: 19.0%
StanH87

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StanH87

I just don't see much difference in between his flyes and flat press. As I get, in press dumbbells go up and down almost in one line, and in fyes it go by radius, right?

Oct 14, 2013 6:17am | report
 
  • Body Stats
  • ht: 5'11"
  • wt: 146.74 lbs
  • bf: 11.0%
jono995

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jono995

been doing your program loving it so far but i broke my wrist a while back only just been given approval to start lifting after 2 years I physically cant bend my wrists to do a push-ups is there anything i can swap out for that one?

Oct 11, 2014 11:39am | report
 
  • Body Stats
  • ht: 5'11"
  • wt: 352.74 lbs
  • bf: 50.1%
rickstermsn

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rickstermsn

Jono995... I've broken the same wrist twice. Try using pushup bars, so much easier on your wrist.

Oct 15, 2014 5:15am | report
china2u

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china2u

Hate these seated barbell twists; they're too time consuming but I guess eventually they'll pay off.........

Nov 12, 2014 12:45pm | report
 
Showing 1 - 6 of 6 Comments

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