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Kris Gethin's Muscle-Building Trainer, Day 22

Get ready to stretch your boundaries this week with FST-7 training! You may expect to train legs today, but instead you'll be joining the world on International Chest Day. Stick to the program!

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You've got a busy day ahead of you. Kris will break it all down in the video, but here's your to-do list:

  1. Weigh yourself.

  2. Eat. Remember, you're upping your calories by 100-200 calories per day this week. If your weight has been staying about the same throughout the trainer, aim for the higher end of this range.

  3. Rewatch yesterday's interview with FST-7 designer Hany Rambod if you have any questions about the system. Hany has specific recommendations about how to supplement during his workouts, too.

After all that, it's time to train! Remember to use the rest periods during the "base movements" to focus on stretching or contracting the muscle. Your goal is to expand the fascia surrounding the muscle tissue by stretching, and then force blood into the tissue through contractions.

Your 7-set "dessert" at the end of the base movements comes in the form of rope triceps push-downs. If you struggle to meet the rep range with a specific weight, it's OK to step down in weight during the next set like Kris does. More important than the weight you choose is hitting your reps and keeping those rest periods low—around 30 seconds—so you force as much blood as possible into the muscle.

Day 22 Chest and Triceps
Watch The Video - 11:55

Workout Notes

  • Rest adequately during the base sets. You'll get all the burn you need during the 7-set movement.
  • Don't just stretch or just contract your muscles during rest periods for the base movements. Balance the two actions by alternating rest periods: Stretch during one, and then contract during the next.
  • Don't let your delts take over chest movements, or your chest take over triceps movements.
  • Lower the weight as much as necessary to finish your 7 finishing sets in the correct rep range.
Chest and triceps

Incline Dumbbell Press

4 sets of 8-10 reps, 90-120 sec. rest
Incline Dumbbell Press Incline Dumbbell Press


Dumbbell Bench Press

3 sets of 8-10 reps, 90-120 sec. rest
Dumbbell Bench Press Dumbbell Bench Press


Decline Dumbbell Bench Press

3 sets of 8-10 reps, 90-120 sec. rest
Decline Dumbbell Bench Press Decline Dumbbell Bench Press



7 sets 8-10 reps, 30 sec. rest
Butterfly Butterfly


Reverse Grip Triceps Pushdown

4 sets of 8-10 reps, 90-120 sec. rest
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown


Close-Grip Barbell Bench Press

3 sets of 8-10 reps, 90-120 sec. rest
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press


Seated Triceps Press

3 sets of 8-10 reps, 90-120 sec. rest
Seated Triceps Press Seated Triceps Press


Triceps Pushdown - Rope Attachment

7 sets of 8-10 reps, 30 sec. rest
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment



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

I had a better night sleep again last night. I new my exhaustion was either to do with smashing my body into the wall or because I was going through a growth spurt. It was the latter. My weight was up again and for the first time in this program I actually felt strong and normal. Being as small as I have been over the past 5 months has made me feel like an occupant of someone else’s physique. It didn’t fit me well but it served my purpose. Now the loose fit is becoming fitted to my comfort. I feel much better this week.

I have a huge week ahead of me. I need to be smart with my time and who I allow speak to me. I am even weary about writing more of these blogs. More people seem to message me when they go up. I ****ing hate that. It does the opposite to my blogs purpose. There is no way I can dilute it in the hope it will keep their attention to at bay. I can’t sell out. I either ****ing do it or I don’t. I either pick the whole weight up or stay the **** home. I need to be careful and not to get too involved with too many people. It’s becoming too taxing to explain my schedule.

After tomorrow’s shoot I have to visit with Aalim, write up an article for TRAIN Magazine and create enough content for 5 radio shows that Red FM may entertain. I can’t **** that up. I need to give that my all—I want to earn that shot. The day after, I will be in the studio recording more of my audio book and helping the sound-man with backing noise/music. The reminder days will see me in the editing studio trying to get through the first weeks Muscle Building episodes. They need to be sent out to the headquarters on the 15th so I am against it. There is a lot to be done - they have to be perfect. Amongst this will be a meeting with the AXN TV Network so I don’t know how much further that will place me back. How I can stay on top of around 100 emails per day with this workload is daunting. Usually its workable but the video series has taken my controllers. It takes up the day so all I have left is the evening and early morning to do my normal jobs. I feel bad because I suffer as a human. I want to speak with my family more. I want to see my niece on skype but I'm chasing time. I have already entered week 4 of the video series. 8 more, I can ****ing do this.

Everything is starting to suffer. I want to put more effort into my socials on My BodyGroups have been left hanging. I need to pick it up. On the 17th I need to begin my first round of edits of my Indian fitness book so I can get it back to the publishers ASAP. I should focus more time on the expansion of Nutrition by Design. I haven’t been putting anything into that and wholly relying on my business partner in the US. I suck. The KAGED MUSCLE supplement line is coming on great. Its been a couple of years in the making so I guess everything should be on point. The people I have surrounding that brand is a dream team so it makes me happy to see that baby grow from a thought into a reality. I think it will become a monster. I will host a seminar here in Mumbai on the 24th with a friend. I need to begin creating content for that. The first Gethin Gym will be opening in October and the training for the staff needs to begin now.

I began the morning with a skype call to Hany Rambod. It was great to catch up with him. He is a great guy and I have known him for many years. He offered to prep me for my last bodybuilding show, which was the Idaho state title 5 years ago. I accepted and won. I didn’t compete after that and haven’t had the urge to since. I never liked competing but it served its purpose as urgency to my long-term goals. I always do better breaking them down to short-term dates of measurement. Since then, training has become a necessity and a therapy. I no longer need a life opportunity for an excuse for weight training. I need my training to seek life opportunity.

Hany told me to scrap legs today because he wanted the viewer and I to have a day break between shoulders and chest in what is the FST-7 week.

After that my massage therapist came to break me down before I bludgeoned my body beyond recognition at the gym. I really enjoy going to Elixir Fitness. It’s worth the 2 hour travel for me each day. It gives me time to engage myself before the workout and then disengage after.

With my added size today came added strength. Pushing out the 125Lbs on incline for 17 reps felt like I was coming back into this. I need to go heavier now. I must remember to speak to Pradeep – the owner of Elixir – and ask if I can order heavier DBs for next week. I don’t think I should need any more than 150Lb. The gym was tough to navigate today. These days always reminded me why I have trained legs on a Monday for so many years. I ****ing hate national chest day when I have to be thrown into the parade too.

My threats have left me form the weekend. I feel no friction as I walk around and breathe in the human’s air. There hasn’t been enough oxygen for me lately when they are around. Its times like that I wish the climate was cold and I was in a remote area. When I go snowboarding alone there’s nothing like it. The adrenaline, cold climate and remoteness of it all clears the noise. But I also felt the same in a warm climate surfing with a friend earlier this year. They both parted me from the interrogation pit of my pain.

I hope my leg session goes well tomorrow. Hany has made some adjustment’s and options incase my knee starts to give. Its only been two weeks but I have been as disciplined with relentless rehab as I have been with the training. It feels good to know my beliefs in this game back me up. Inside I laugh when people ridicule me. They make fun of my meal frequency, my form, my beliefs towards building muscle and losing fat coexisting. Only today I saw someone post socially about his disbelief for meal frequency. Its fine for them to go this route, I don’t try to sway them either but it’s a shame that this person doesn’t have the broad spectrum to allow it to live and day. Give it a chance to work in someone else's case. It’s worked on me for years. Its worked on my clients for years. This person would never come near me in the trenches. He never will. There’s a reason. There’s many. It’s a shame when you have hope for someone but then you have watch them spiral with cut-glass clarity. I feel like a veteran seeing so many of my soldiers go blind. Times have changed. I got work to do.

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