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

follow this program in bodyspace

Chest & Triceps:

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 with various types of articles.

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Gethin!!! You freak!!! I just finished day 14 and I have lost 13 pounds!!! Thank you! However, my calves and forearms are locked up tight...REAL tight! I don't want to miss a day...and I will hit this Chest and Tri workout tomorrow...but I am afraid that I will not be able to hold onto much of anything. What do you do when you find yourself so sore and tight that it's hard to just move? Let alone hitting another workout. I am loving the way you've put this together, and I am getting results. I'm 48 years old, and love the challenge of this workout. Hope I can hold those dumbbells for tomorrow and the following days. Thanks again Kris! Hope to DTP when this is over for me (maybe a week off in there before that though!)

Jun 23, 2013 4:46pm | report

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Lmao by the time I got to the superset I coouldn't even do one pushup. I don't get how you guys are going to failure over & over and having any stamina for the next exercise.

Aug 1, 2013 7:30pm | report

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My triceps were so pumped that I couldn't even do the dips.

Oct 16, 2013 7:04pm | report

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you don't you ever do barbell bench press why is it always dumbbell

Dec 26, 2014 1:53pm | report

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Dumbbells help shape your chest more than barbells. Since this is a transformation versus an overall strength increase, it probably factors in it.

Dec 28, 2014 6:14pm | report
Showing 1 - 5 of 5 Comments

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