Kris Gethin 12-Week Daily Video Trainer - Week 3: Day 15!
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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SCHEDULE / TRACK / SUCCEED Apply
- Seated Barbell Twist
150 reps, per side
- Dumbbell Bench Press
2 warm up sets of 8-10 reps
2 sets to failure in 6-8 reps
- Straight-Arm Dumbbell Pullover
1 warm up set of 8-10 reps
2 sets to failure in 10-12 reps
- Incline Dumbbell Flyes
2 sets to failure in 10-12 reps
1 drop set to failure
- Cable Rope Overhead Triceps Extension
1 set to failure in 12-15 reps
2 drop sets to failure
- Dips - Triceps Version
3 sets to failure in 12-15 reps
- Lying Dumbbell Tricep Extension
3 sets to failure in 10-12 reps
- Pushups (Close and Wide Hand Positions)
3 sets to failure
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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I'm only eating 3/4 cup of oats in the morning should I drop to 1/2 cup or should I just drop carbs somewhere else in one of my meals. Since I'm already replacing rice with broccoli at my last meal that's already takin alot of carbs already. Any advice recommendations would be much appreciated
This was the most difficult day so far, towards the end of today's workout I could hardly do any push-ups! I'm in fairly decent shape and can usually knock out 65-75 push-ups with muscle failure but after tormenting my triceps and chest today I could literally do 10-12 push-ups near the end! So far this program has done me wonders, this is the start of week 3 and I have dropped from 25.5 body fat percentage to 20.8 body fat percentage. I am fortunate to be able to measure weekly. I have dropped from 203.5 lbs to 194.7 lbs (not a whole lot but that's taking into account intracellular and extracelluar water weight as well as muscle gains). So far I would say I am absolutely satisfied, I think the real commitment here is the diet and cardio. I was in fairly decent shape from the start, just had extra body fat that I wanted to get rid of, but right now I am feeling stronger than ever and I am staying motivated...
My advice to those of you who aren't seeing or feeling the changes they want is to stick to the program and follow the appropriate DIET and CARDIO! (for those of you looking to burn the fat.)
Is it normal to lose less weight if my start off weight wasn't as high...Have been only losing 5 lbs in total of these two weeks. Or is it not just that I am not working hard enough? My start off wait was 180
2.5 pounds per week is pretty much right on point.. even for bigger people.. you don't want to risk losing too much weight too quickly.. keep it steady.. if the loss slows you can adjust carbs a little as Kris does in the vids..
Diet and cardio has been perfect but i stayed the exact same weight, but the mirror tells a different story. I did swap my brown rice to wholewheat pasta though so this week il try the rice again.