Hi, all! I had a great weekend at a religious retreat and can’t tell you how enjoyable it was. Anyways, I’m back in the saddle in the gym. The workout I’ve finally decided on is Kris Gethin’s 12-week transformation. Kris is the CEO of Kaged Muscle. He is also a trainer on Bodybuilding.com.
Anyways, there are quite a few differences to Kris’s regimen, compared to Jim Stoppani. First, Kris has you do two cardio sessions of 20 minutes every day of the week. On lifting days, you’ll do a leg day, a chest and triceps day, a back and biceps day, and a shoulder, calve, and abdomen day. Today was Chest and Triceps.
My format is going to be different as I moved to a handwritten system in the gym because the apps I was using kept failing to record my data. Anyways, here you go!!
Cardio – 20 minutes treadmill
Chest and Triceps
Dumbbell Fly – 30 x 10; 40 x 10; 45 x 10; 50 x 10 (three sets)
Incline Fly – 45 x 15 (two sets)
Straight Arm Pullover – 40 x 12 (two sets)
Triceps pushdown with rope attachment – 57.5 x 12; 65 x 12; 65 x 12
Cable Lying Triceps Extension – 35 x 12; 42.5 x 12; 50 x 12
Standing Dumbbell Triceps Extension – 40 x 12; 45 x 12; 50 x 12
Cardio eliptical (home gym) at 7 pm tonight EST
Tomorrow we’ll only be doing cardio (weight lifting day off).
See you then!