Kris Gethin 12-Week Daily Video Trainer - Week 5: Day 33!

Follow Kris as he takes you and himself through a 12-week transformation. After a quick warning about overtraining, Kris heads to the gym for the chest and triceps workout.

Previous | Main | Next

Kris Gethin talks about overtraining and hits the gym for an intense chest and triceps workout!

Week 5, Day 33: Chest & Triceps


Chest and Triceps
1
Jogging-Treadmill Jogging-Treadmill

2

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

3

Dumbbell Bench Press

2 warm up sets, 2 sets of 6-8 reps
Dumbbell Bench Press Dumbbell Bench Press

4

Incline Dumbbell Press

2 warm up sets, 2 sets of 10 reps, 1 triple drop set of 10 reps
Incline Dumbbell Press Incline Dumbbell Press

5

Butterfly

2 warm up sets, 3 drop sets of 8 reps
Butterfly Butterfly

6

Triceps Pushdown - Rope Attachment

2 warm up sets, 3 drop sets of 10-12 reps
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

7

Cable Rope Overhead Triceps Extension

2 warm up sets, 3 drop sets of 10-12 reps
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

8

Smith Machine Close-Grip Bench Press

2 warm up sets, 2 sets of 12 reps, 1 set of 12 reps + partial reps until failure
Smith Machine Close-Grip Bench Press Smith Machine Close-Grip Bench Press

9
Jogging-Treadmill Jogging-Treadmill

10

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Tips For This Workout Day

Quality Over Quantity
  • There's no need to spend multiple hours in the gym every day. Results don't just come from gym time - they also come from rest time. This is why it's important to work hard in the gym, then allow yourself the time to recover! Overtraining can result in catabolism, burnout and unsatisfying results.
Mind Over Matter
  • It's easy to psych yourself out when you are lifting heavy. Commonly, people don't get in the right mindset when pushing themselves, so make sure to tell yourself you can do it - you'll be suprised by what you can accomplish!
Lifting
  • Try squeezing the muscles you are working at the apex (peak) of your rep - this can help with toned muscle development.
Butterfly
  • Drop your elbows at the end of each rep to isolate the center of the chest with the pause and squeeze technique. If you fail, finish with some partial reps!
Cardio
  • Try bringing a book with you to read while you do your cardio. Cardio doesn't have to be monotonous!

Pre & Post-Workout Supplements

Pre-workout
Post-workout

Back your muscle-building efforts with these supplements hand-picked to support your goals!Go Now!

Previous | Main | Next