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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 Video
Watch The Video – 9:04
![Incline Dumbbell Press]()
![Incline Dumbbell Press]()
Incline Dumbbell Press
4 sets of 14-18 reps![Dumbbell Bench Press]()
![Dumbbell Bench Press]()
Dumbbell Bench Press
4 sets of 14-18 reps![Incline Dumbbell Flyes]()
![Incline Dumbbell Flyes]()
Incline Dumbbell Flyes
4 sets of 14-18 reps![Incline Barbell Triceps Extension]()
![Incline Barbell Triceps Extension]()
Incline EZ-bar Skullcrushers
3 sets of 14-18 reps![Dips - Triceps Version]()
![Dips - Triceps Version]()
Weighted Dips
3 sets of 14-18 reps![Triceps Pushdown]()
![Triceps Pushdown]()
Triceps Pushdown
3 sets of 14-18 reps![Jogging-Treadmill]()
![Jogging-Treadmill]()
Cardio
15-minute intervals: 3 min. easy, 1 min. hard
Workout notes
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Don’t forget to warm up your shoulders and chest before you start your workout.
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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!
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Utilize that rest-pause principle to get all of your reps in!
Go Inside the Mind of Gethin!
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