Kris Gethin's Muscle-Building Trainer, Day 65

The chest and triceps workout you're about to tackle will be extremely intense! You have what it takes to finish it. Don't give up.

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Kris often says, "Do what you fear. Don't fear what you do." Yes, training this heavy and hard can be frightening. But, if you want to make dramatic changes to your body, you need to get over that fear and just focus on doing. You've already been through enough DTP workouts to know that you can get through them.

Because these workouts are so difficult, you should be seeing some good results. Don't just use the mirror, though. Chart your progress by doing measurements and taking progress photos as you go. If you feel like you're not taking any steps forward, look back on that photo from the first week. You can also chart progress about what weights you use in the gym and how each workout feels.

Even though you only have three weeks left, there's still time to make big gains.

Day 65 Chest and Triceps
Watch The Video - 16:12

Workout Notes

  • These workouts are hard. You can't go through them dehydrated. Drink a lot of water throughout the day so your body is fully prepared.
  • Kris has various injuries that keep him from doing the incline press with a regular barbell, and he feels like he gets a better contraction using a Smith machine. If you'd prefer, do your presses with a barbell instead of on a Smith machine.
  • Stretch between every set to increase the elasticity of your fascia.
Chest and triceps
1

Barbell Incline Bench Press - Medium Grip

6 sets of 30, 25, 20, 15, 10, 5 reps
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

2

Barbell Bench Press - Medium Grip

6 sets of 5, 10, 15, 20, 25, 30 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

3

Decline Dumbbell Flyes

12 sets of 30, 25, 20, 15, 10, 5, 5, 10, 15, 20, 25, 30 reps
Decline Dumbbell Flyes Decline Dumbbell Flyes

4

Incline Dumbbell Flyes

6 sets of 5, 10, 15, 20, 25, 30 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

5

Triceps Pushdown - Rope Attachment

6 sets of 30, 25, 20, 15, 10, 5 reps
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

6

Standing Dumbbell Triceps Extension

6 sets of 5, 10, 15, 20, 25, 30 reps
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

7

Pushups (Close and Wide Hand Positions)

6 sets of 30, 25, 20, 15, 10, 5 reps
Pushups (Close and Wide Hand Positions) Pushups (Close and Wide Hand Positions)

8

Bench Dips

6 sets of 5, 10, 15, 20, 25, 30 reps
Bench Dips Bench Dips

9

Cardio

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


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Click here to go inside the mind of Kris Gethin

As I drove to Elixir Fitness this morning, my anger became fueled by Marilyn Manson piercing through the speakers drowning out the sights on the way. The hour journey to the gym disappears as I drown myself into my world of confrontation, deprivation and annihilation. I recall looking down at my legs and noticing they were both bruised in perfectly balanced proportions from yesterday’s workout. This has happened to me many times during my life. I know I am in the right mindset when I know I can endure this torture within a calm.

My secrets to my evolutionary and revolutionary workouts lie dormant at the bottom of my skull. I use the journey to the gym as my time scrape away the dirt in hope of finding the treasure nobody else has. I always capture it before I arrive. I have to work hard at it though. Once there, I didn’t have enough middle fingers, fists and decibels to express the rage. Perfect. This is where and when the weights become my weapons.

The pump I encountered within the first few sets taunted me. I was aware of my pecs protest. They felt like they wanted to tear from my bone at any given moment. I listened and stretched as hard as I could once…sometimes twice between the sets. The elbow wraps that fitted me perfectly only a couple of weeks ago now won’t go further than my forearm. I am very critical of my physique so its good to experience these signs along with what the scales has been telling me week-to-week.

I have never been a good measure of progress because I train and give life to the Animal and Machine inside, not the superficial carcass I see starting back at me. Ive never been one to say ‘hey, look, a new vein, new abs found since yesterday, I’ve located a better light to pose from, look at my improved pout, #nofilter…blah…blah…blah’. I don’t judge people by it; I just cant bare to be around it. I thank my parents for bringing me up pretty straight that way. I feel blessed to be brought up on a farm around hardworking manual labor. It’s characterized my programming and it hardens my resolve. When I see the circuitry of most others, it confused my program. My Machine cannot understand and doesn’t sympathize. Maybe it’s a bad thing, but I am not here to please others. I do what I go to do and I hope that my direct approach indirectly helps others. That way I don’t sell out, and I don’t feel like I am ripping either of us off. Life’s hard; so why the **** do people talk themselves into making it harder.

I dragged my chest and triceps face down through every exercise today. Every time they wanted to come up for air, I drowned them in lactic acid again and again. 854 reps it took until the kicking and thrashing stopped.

I never feel pain when I am there. I always follow my workout with freezing cold showers to help rid my body of the inflammation. As I type this, both of my elbows are leaning on blocks of ice. I know my human body cant take this carnage. I have to keep maintaining the Machine. The massage therapist will be here at 7:00am tomorrow for two hours of more reconstruction.

I find it ironic that 99% of the people I communicate with don’t have the mental capacity to endure something like this. I wish I could change into a new body every week to keep up with my capacities expansion.

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