Need Help? Customer Support 1-866-236-8417

Kris Gethin's Muscle-Building Trainer, Day 9

Today you'll be working to add some thickness to your chest and your triceps. Hit this workout hard and hold nothing back!

back | Main | Next

You've got another chest and triceps workout on tap today. If you can, try to use the same weight you did last week. You'll be doing more reps, so you may have to go a little lighter, but do the best you can to give your muscles every impetus to grow!

Don't forget to take your pre-workout supplement and your post-workout shake right after you get done with your lifts. These supps will help you get the most out of your training by spurring performance and recovery.

In today's video, you'll get a glimpse into how Kris overcomes his midnight cravings!

Day 9 chest and triceps
Watch The Video - 9:04

Workout Notes

  • Don't forget to warm up your shoulders and chest before you start your workout.
  • Kris lifts more explosively than slowly on some lifts. Although he recommends that you take your time and work the negative, if you need to use this technique to get the reps, do it!
  • Utilize that rest-pause principle to get all of your reps in!
Chest and Triceps

Incline Dumbbell Press

4 sets of 14-18 reps
Incline Dumbbell Press Incline Dumbbell Press


Dumbbell Bench Press

4 sets of 14-18 reps
Dumbbell Bench Press Dumbbell Bench Press


Incline Dumbbell Flyes

4 sets of 14-18 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

Incline Barbell Triceps Extension Incline Barbell Triceps Extension


Dips - Triceps Version

3 sets of 14-18 reps
Dips - Triceps Version Dips - Triceps Version


Triceps Pushdown

3 sets of 14-18 reps
Triceps Pushdown Triceps Pushdown



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

Support muscle repair, recovery, and growth!* Go Now!

Read Gethin's Blog!

Click here to go inside the mind of Kris Gethin

I’m not going to moan a dreary or sordid story about my leg other than it ****ing sucks. I don’t want sympathy and I don’t want concern. This blog is a little too transparent; I need to be careful what I write. The pain in my knee is tough enough to handle. Having people make comments of concern on my profile, I can handle, although I would prefer not to, but what’s worse is people who I know that have read my blog and then sent me a text, a call, an email all asking the same thing. I want to shut it out of my mind and I definitely don’t want to get into it. Thinking, talking, confirming…..its weakening. I know they mean well, but it only opens the wound. Let me heal it my way.

I have to say that the Pradeep and his guys at Elixir Fitness are absolutely amazing. Its great to feel the comradary in that gym - I haven’t felt that in a gym for a long time. The place is great – a café, a pool, a physio, and an extremely well equipped gym, but what really makes it for me is the infrastructure – the trainers, the atmosphere, and the owners.

They allowed my to repent on weakness today. I was able to claw my way back into the game. They found every dumbbell I needed, passed them to me and offloaded them before and after every set. They also loaded and stripped the bars when needed. I am so grateful for that. My pre-workout supplement is so finely tuned now that I know what to expect – it had me charged through uncertainty. My zone was now comfortable so I could make my muscles uncomfortable.

Every exercise and set was targeted for around 18 reps today so I was able to go a little lighter without straining too hard. But it felt good to be hitting the 100Lb DB’s on incline for 18 reps. I felt restoration within the scar tissue I was imposing with every set.

My strength started to decline further through the workout; especially by the time I hit triceps. At this time I had no choice but to speed up the reps just so I could tear myself down before exhaustion betrayed me. Although my strength began declining, the pump I had was immense so I had no sign of frustration in my face. Its what I needed.

The Physio was waiting for me immediately after my workout so I could get my knee worked on and strapped up. It was really hurting by this time. I will head to the hospital tomorrow morning before going back to the gym.

We then went to the Great Punjabi restaurant for my favorite dish on the menu. I wanted to show the viewer how to order out, and of course make it an Indian dish. The place had been renovated since the last time so it didn’t have the Indian vibe that I wanted to capture. At least the food was great. It also felt amazing to put on a white shirt for the shot that I had bought in Wales only a couple of months before. It was baggy a couple of weeks ago, and already its beginning to feel too tight. I’m growing fast. That’s what I need right now – confirmation that my knowledge is being backed up by the mileage.

My sister happened to Facetime me towards the end of the filming in the restaurant so I answered it and got to see my niece. The crew were immediately onto it and filmed some of the conversation. I don’t know if it will make the final edit but it was nice for my niece and sister to see the crew.

Damn it. I have just received another 4 text messages of questions and concerns since I started this blog. I know they mean well, and I do like these people a lot, but I thought they knew me. I cant answer them right now.

Only last month I stayed in North Wales by myself in a hotel and ran Wales’ highest mountain – Snowdon. Today is my Dads Birthday. Last night he stayed in a hotel, albeit a different one, and has just sent me a picture of him from the peak of the mountain right now…in real time. I can see where I have got that quality. I’m happy for it. I’m happy for him. A mountain is there to be conquered - what a way to celebrate his Birthday.

I later met with Ramona briefly before her leg workout. I feel bad for her because she feels bad for me. I know she blames her meditation technique on where I am with my injury. It was nothing to do with her and no matter how much I tell her I know she isn’t buying it 100%. She saw my pain and struggle as I got into her tiny car. I felt her pain at the same time. No expert, and least of all me, would’ve guessed I could cause an inflammation or weakness by sitting in a simple cross-legged position. I wasn’t in a lotus position ….far from it, just a cross leg. It was the pressure I had put on myself which muted the voice of common sense that ****ed me up. My friend, Lydia, go it correct when she said, ‘dude, what are you doing - we are Welsh. We have short and stumpy legs and we are the most inflexible living thing world has bared witness to.’ Lydia always lightens my heaviness. She doesn’t have to find a way – she’s just that person of positivity.

Tomorrow I have shoulders and abs. I’m in this. I have already visualized the fibers in the delts deepest core being torn apart and dominated to grow. Ive heard their screams. I have felt them stiffen as they get raped of oxygen. I have smelt my flesh burn. I will feed them now because soon they will need the nourishment to resurrect following their demise. I’m in this.

back | Main | Next

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.