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Kris Gethin's Beginner Trainer

Day 9:Chest & Triceps

For the second workout on chest and triceps I want you to really focus on the mind to muscle connection. Make sure you’re using the pec muscles on your chest exercises, not recruiting the front deltoids. Then, when we move to the triceps, switch the focus to the back of your arms to carry the load.

Do I need to remind you to take your PRE-KAGED before the workout?


Exercise

Start Position

End Position

Dumbbell Bench Press

Warm-up sets: 2
Working sets: 3
Reps: 12 reps to reach failure

Dumbbell Flye

Warm-up sets: 2
Working sets: 3
Reps: 12 reps to reach failure

Incline Dumbbell Bench Press

Warm-up sets: 2
Working sets: 3
Reps: 12 reps to reach failure

Incline Dumbbell Flye

Warm-up sets: 2
Working sets: 3
Reps: 12 reps to reach failure

Triceps Pushdown
(Straight-bar Attachment)

Warm-up sets: 2
Working sets: 3
Reps: 12 reps to reach failure

Cable Overhead Triceps Extension
(Straight-bar Attachment)

Warm-up sets: 2
Working sets: 3
Reps: 12 reps to reach failure

Bench Dips

Warm-up sets: 2
Working sets: 3
Reps: 12 reps to reach failure

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