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Kris Gethin 12-Week Daily Video Trainer - Week 3: Day 15!

Follow Kris as he takes you and himself through a 12-week transformation. It's the beginning of Week 3 and it's time for your chest and triceps workout.

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It's the kick off of Week 3. Kris is down 3 pounds, but he'd like to be losing faster. He's making some changes to the diet plan to increase his fat loss.

Week 3, Day 15: Chest & Triceps

Chest and triceps
Jogging-Treadmill Jogging-Treadmill


Seated Barbell Twist

150 reps, per side
Seated Barbell Twist Seated Barbell Twist


Dumbbell Bench Press

2 warm up sets of 8-10 reps, 2 sets to failure in 6-8 reps
Dumbbell Bench Press Dumbbell Bench Press


Straight-Arm Dumbbell Pullover

1 warm up set of 8-10 reps, 2 sets to failure in 10-12 reps
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover


Incline Dumbbell Flyes

2 sets to failure in 10-12 reps, 1 drop set to failure
Incline Dumbbell Flyes Incline Dumbbell Flyes


Cable Rope Overhead Triceps Extension

1 set to failure in 12-15 reps, 2 drop sets to failure
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension


Dips - Triceps Version

3 sets to failure in 12-15 reps
Dips - Triceps Version Dips - Triceps Version


Lying Dumbbell Tricep Extension

3 sets to failure in 10-12 reps
Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension
Pushups Pushups


Bench Dips

3 sets to failure
Bench Dips Bench Dips

Jogging-Treadmill Jogging-Treadmill

Tips For The Day

  • Incorporate Twists at the end of your cardio sessions.
  • Remove 1/3 of your oats from your breakfast.
  • Totally remove all complex carbs (rice, potato) from your last meal and replace with fibrous carbs (broccoli).
  • For Dips, make sure the bars are as close to shoulder width as possible.
  • If your body weight isn't difficult enough, you can increase the difficulty of your Dips by using a dip belt.

Pre & Post-Workout Supplements


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

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