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Kris Gethin's Beginner Trainer

Day 16:Chest & Triceps

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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