Kris Gethin 12-Week Daily Video Trainer - Week 7: Day 45!

Follow Kris as he takes you and himself through a 12-week transformation. Is spot reduction a myth? See what Kris has to say and prepare to work your chest and triceps!

Previous | Main | Next

Is spot reduction a myth? See what Kris has to say and prepare to work your chest and triceps!

Week 7, Day 45: 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

Incline Dumbbell Flyes

2 warm up sets of 8-10 reps, 2 sets of 10-12 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

4

Machine Bench Press

2 warm up sets of 8-10 reps, 2 sets of 12-15 reps
Machine Bench Press Machine Bench Press

5

Modified Pushups

2 sets of 10 reps
Pushups Pushups

6

Dip Machine

3 sets of 10-12 reps
Dip Machine Dip Machine

7

Cable Rope Overhead Triceps Extension

1 warm up set of 8-10 reps, 2 sets of 12-15 reps
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

8

Triceps Pushdown

1 warm up set of 8-10 reps, 2 sets of 10-12 reps
Triceps Pushdown Triceps Pushdown

9
Jogging-Treadmill Jogging-Treadmill

10

Seated Barbell Twist

150 reps per side
Seated Barbell Twist Seated Barbell Twist

Tips For This Workout Day

Is Spot Reduction Possible?
  • Yes AND No - When it comes to areas such as the abdominals, spot reduction does not work. Abdominals are usually one of the last areas to shed fat on the body.
  • However, spot reduction IS possible in the hips, thighs and glutes. Make sure to get those areas working to expose that toned muscle!
Incline Flyes Technique
  • Remember to use the stretching technique during your warm-up sets to prevent injury.
  • Rotate your elbows inward by supinating your wrists at the top of the movement to add resistance and promote full muscle development.
Modified Push-up
  • Make sure to watch today's episode to see proper technique on performing this exercise - it's designed to work your lower, middle and upper chest!
Overhead Rope Extension

  • Performing this exercise standing up means lower leverage, so make sure to pick a lighter weight you can control - this will help prevent injury.
  • Concentrate on working your inner triceps.

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