Kris Gethin's Muscle-Building Trainer, Day 16

You've already been through a Y3T annihilation workout, so you know what to expect. Put your nose to the grindstone and get to work building your chest and triceps!

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Yesterday's workout was intense! You're probably feeling sore, which is normal after any particularly brutal training session. However, the pain you feel in your legs shouldn't stop you from pushing your pecs and triceps to their limits today.

Because this week is so intense, you should be paying special attention to your nutrition. Kris believes that eating meals every 2-3 hours works best. If this meal frequency works for you, follow it. You'll keep hunger at bay and make getting adequate protein a cinch.

Day 16 Chest and Triceps
Watch The Video - 9:06

  • These dropsets are going to pump your muscles like you've never felt them before. Keep going through the sets. The high volume is essential.
  • On the second set of the Smith machine press, you'll drop two times. That means you'll go through your first set like normal, take off some weight, knock out 20 more reps, and then drop the weight again and do 15-20 more reps.
  • Stick your chest out and retract your shoulders during incline flyes so you can take your delts out of the movement.
Chest and Triceps

Smith Machine Incline Bench Press

2 dropsets of 20-25 reps; 20-25 reps on each drop; two drops on second set
Smith Machine Incline Bench Press Smith Machine Incline Bench Press


Smith Machine Bench Press

2 dropsets of 20-25 reps; 20-25 reps on each drop; two drops on second set
Smith Machine Bench Press Smith Machine Bench Press


Incline Dumbbell Flyes

3 dropsets of 15-20 reps; 15-20 reps on each drop
Incline Dumbbell Flyes Incline Dumbbell Flyes


Cable Crossover

2 dropsets of 15-20 reps; 15-20 reps on each drop
Cable Crossover Cable Crossover


Triceps Pushdown

3 sets of 15-20 reps
Triceps Pushdown Triceps Pushdown
Kneeling Cable Triceps Extension Kneeling Cable Triceps Extension


Seated Triceps Press

3 sets of 15-20 reps
Seated Triceps Press Seated Triceps Press

Close-Grip Barbell Bench Press

3 sets of 15-20 reps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press



15-minute intervals: 3 min. easy, 1 min. hard
Jogging-Treadmill Jogging-Treadmill

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Click here to go inside the mind of Kris Gethin

Today I felt myself falling backwards from the force of the blasts erupting through workout. It felt like a hollow point was waiting to blow up within me before every set. I was doing everything I could to contain myself. I was aware that the camera crew were filming me in-between sets but I felt like a spectator somewhere underneath water in darkness. I could only hear distorted sounds and see leaves floating on the top letting only shards of light through. Desperation had its hand on my shoulder but I did all I could to ignore it. I could feel my flesh begin to burn as my chest became overpowered with blood. I only need to think it and it happens. When I feel rigor begin to set in, that’s when I know its time to hit another set. I have to wrap myself in scar tissue to protect me from the screams, lies and heartbreak. The reps do this for me – they place me in safety. The harder they are, the better my protection. I take it as far as I can survive.

All images of my weakness disintegrate as I reach failure. The further I go, the less I see. I become blind by it until I only breathe survival and strength. I discover unfound feats when I have nothing to lose. I need to be in this as deep as anyone can get. If I sit on the sidelines, my life will catch up with me. When I put myself on the edge of existence, I can see even clearer what there is to lose - nothing. So I push myself further into the perimeters of disconnection. Its here I can connect with myself. No noise - just the weight and I. I try to recollect the workout but never do. This is the only way I can describe it to you right now. To use words would be like trying to read all of this out again in one breath. Impossible. I don’t expect anyone to understand this today, but I hope some do. I don't have a choice with my thoughts. These are just some of the depths I have to go to create peoples doubt of my natural ability. Many still think I am natural, so my work isn't done. I need to create more doubt. It got me this far and I don’t plan to stop.

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