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Kris Gethin's Beginner Trainer

Day 16:Chest & Triceps

Overview: introduction
Overview: the program
Overview: training
Overview: supplementation
Overview: nutrition
Overview: frequently asked questions
Weekly overview: week 1
Day 1: legs & abs workout
Day 2: chest & triceps
Day 3: motivation
Day 4: back and biceps
Day 5: shoulders
Day 6: injury prevention
Day 7: the unexpected
Weekly overview: week 2
Day 8: legs & abs
Day 9: chest & triceps
Day10: tracking progress
Day 11: back & biceps
Day 12: shoulders
Day 13: traveling
Day 14: mixing supplements
Weekly overview: week 3
Day 15: legs & abs
Day 16: chest & triceps
Day 17: cardio
Day 18: back & biceps
Day 19: shoulders
Day 20: gym bag
Day 21: recipes
Weekly overview: week 4
Day 22: legs & abs
Day 23: chest & triceps
Day 24: hydration
Day 25: back & biceps
Day 26: shoulders
Day 27: shopping
Day 28: setting new goals

Give your lower body some much needed rest and hit your upper body hard today. The decrease in reps allows you to lift a little heavier, which is important for making the muscle grow.

Exercise

Start Position

End Position

Dumbbell Bench Press

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

Dumbbell Flye

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

Incline Dumbbell Bench Press

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

Incline Dumbbell Flye

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

Triceps Pushdown
(Straight-bar Attachment)

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

Cable Overhead Triceps Extension
(Straight-bar Attachment)

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

Bench Dips

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

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