Kris Gethin 12-Week Daily Video Trainer - Week 6: Day 39!

Follow Kris as he takes you and himself through a 12-week transformation. Today you better be ready for an intense chest and triceps workout - Kris also talks about how to overcome plateaus!

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Today you better be ready for an intense chest and triceps workout - Kris also talks about how to overcome plateaus!

Week 6, Day 39: Chest, Triceps & Abs


Chest, Triceps and Abs
1
Jogging-Treadmill Jogging-Treadmill

2

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

3

Dumbbell Bench Press

5 warm up sets of 8-10 reps, 2 sets of 6-8 reps
Dumbbell Bench Press Dumbbell Bench Press

4

Decline Barbell Bench Press

2 warm up sets of 8-10 reps, 1 triple drop set of 6-8 reps
Decline Barbell Bench Press Decline Barbell Bench Press

5

Incline Dumbbell Flyes

1 set of 8-10 reps, 1 double-dropset of 8-10 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

6

Cable Crossover

2 sets of 10-12 reps, 1 drop set of 10-12 reps
Cable Crossover Cable Crossover

Superset
7
Lying Close-Grip Barbell Triceps Extension Behind The Head Lying Close-Grip Barbell Triceps Extension Behind The Head

Bent-Arm Barbell Pullover

3 sets of 8-10 reps
Bent-Arm Barbell Pullover Bent-Arm Barbell Pullover

8

Seated Triceps Press

2 warm up sets of 8-10 reps, 3 sets of 10-12 reps
Seated Triceps Press Seated Triceps Press

9

Bench Dips

3 drop sets of 10-12 reps + partial reps until failure
Bench Dips Bench Dips

10

Decline Reverse Crunch

3 sets of 12-15 reps
Decline Reverse Crunch Decline Reverse Crunch

11
Jogging-Treadmill Jogging-Treadmill

12

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Tips For This Workout Day

Broad Tips
  • Remember to properly warm up to get your joints loose and comfortable for doing heavier weight!
  • At this point, our goal is to increase the volume of our workouts and keep our heart rate up so we can burn fat and build muscle effectively.
  • If you are plateauing, make sure to increase the intensity and adjust your workout to maintain consistent progress. Use drop sets, giant sets and supersets to keep your routines fresh.
  • Remember to follow the Dramatic Transformation Principle (DTP).
Decline Bench Press
  • Consider using the rest-pause technique between your reps to get a good stretch and contraction of the chest.
Incline Dumbbell Press
  • For added intensity, add some incline close-grip push-ups after your working sets.
Cable Crossovers
  • For more torque, use a press technique rather than a fly technique. This will allow you to lift heavier weight.
  • Remember to utilize lifting straps when you reach a weight that is hard to hold onto.
Lying Tricep Extensions/Lying Pullovers
  • Mix in some close grip presses to add intensity to the superset!
Overhead Dumbbell Extensions
  • Use a military bench for back support and isolation. Remember, don't let the weight go too far down!
Bench Dips
  • Bench Dips are a compound movement, which will help isolate the middle of the triceps.
Reverse Decline Crunch
  • Keep your leges straight at the bottom of the movement. Make sure to bring your knees to your chest, and elevate your hips at the top of the movement.

Pre & Post-Workout Supplements

Pre-workout
Post-workout

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

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