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Hydra-Charge - 60SV

Daily Electrolyte Drink

Sale price$34.00
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Pre-Workout (Pre-Kaged)

Our Original Award-Winning Pre-Workout

Sale price$39.00
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Creatine HCl™

Patented, Bioavailable Creatine*

Sale price$24.00
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Whey Protein Isolate

Fast-Digesting Protein

Sale price$74.00
Empty gym interior with cable machines, benches, and a punching bag in soft natural light
Nov 8, 20211 min read

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?

, opens in a new tabBt day9.pdf

Exercise

Start Position

End Position

Dumbbell Bench Press

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

 Person lying on a flat bench in the start position of a dumbbell bench press holding dumbbells at chest Person lying on a flat bench pressing two dumbbells overhead, arms fully extended, gym setting

Dumbbell Flye

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

 Person in start position for dumbbell flye lying on flat bench holding dumbbells above chest in a gym Person lying on a flat bench performing a dumbbell flye end position in a gym

Incline Dumbbell Bench Press

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

 Person lying on an incline bench holding dumbbells at shoulder level in the starting position for a chest press in a gym Person performing incline dumbbell bench press, pressing dumbbells overhead on an incline bench in a gym

Incline Dumbbell Flye

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

 Woman lying on an incline bench holding dumbbells above her chest with elbows slightly bent preparing for an incline dumbbell fly in a gym Person lying on an incline bench performing the dumbbell fly end position with slight elbow bend, dumbbells held above chest in a gym

Triceps Pushdown
(Straight-bar Attachment)

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

 Woman at a cable machine in the start position for a triceps pushdown, holding a straight bar with elbows tucked to her sides Person performing triceps pushdown end position on a cable machine with straight bar attachment

Cable Overhead Triceps Extension
(Straight-bar Attachment)

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

 Woman performing overhead cable triceps extension with straight-bar attachment in a gym while a trainer steadies her Person performing cable overhead triceps extension with straight-bar attachment in a gym

Bench Dips

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

 Woman preparing to perform bench dips on a gym bench (start position) Person doing a triceps dip using a bench, lowering their body with elbows bent in a gym setting

Read more

Empty gym interior showing weight machines, benches, cable stations, and a heavy bag in a dimly lit training area
Nov 8, 2021
Day 22: Legs & Abs
Kris Gethin's Beginner Trainer
Nov 8, 2021
Overview: Introduction

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* 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. Results may vary.