Kris Gethin's Muscle-Building Trainer, Day 11

Want a back that's the envy of your gym? Lift hard and heavy. Kris Gethin will show you how it's done!

back | Main | Next

It's time to hammer your back. You might be feeling tired and beat-up, but that's to be expected. Keep a positive attitude as you move through the week. To combat feeling sore and tired, fuel your body with good food, and get lots of rest.

Kris explains that one of the best supplements to boost recovery is the amino acid glutamine. Glutamine makes up a large percentage of the skeletal tissue in the body, so it's important to put it back in your body when you're training really hard. Glutamine also assists with protein synthesis, so it makes an excellent addition to your supp stack.

Hopefully, you're feeling recovered so you can get into the gym and hit the iron harder than ever! Hold nothing back.

Day 11 Back
Watch The Video - 8:17

Workout Notes

  • Warm up with some light lat pull-downs before you hit up the pull-up bar.
  • If you're unable to do pull-ups, use a band or box for assistance. You can also jump to the top and slowly lower yourself down. You can also use a lat pull-down machine.
  • If your grip starts to fail, use straps.

Wide-Grip Lat Pulldown

2 sets of 18-20 reps, warm-up
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown



3 sets to failure
Pullups Pullups


V-Bar Pullup

3 sets to failure
V-Bar Pullup V-Bar Pullup


One-Arm Dumbbell Row

3 sets of 14-18 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row


Leverage Iso Row

3 sets of 14-18 reps
Leverage Iso Row Leverage Iso Row


Wide-Grip Lat Pulldown

3 sets of 14-18 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown



15-minute intervals: 3 min. easy, 1 min. hard
Jogging-Treadmill Jogging-Treadmill

Support muscle repair, recovery, and growth!* Go Now!

Read Gethin's Blog!

Click here to go inside the mind of Kris Gethin

The call with went well last. We are all still speaking the same language and agree what is needed to make this series as big as we hope. Its great to be working with these people for so many years and always be on the same page. Very rarely anything gets dropped or are we in disagreement. I like the constant communication. It builds a denser wall with no room for leaks, cracks or crumbling workmanship – only room for success stories and achievements for the viewer to place. I’ve always had a problem working in team environments but these guys completely trust me with my strengths and I completely trust them with theirs. Thankfully, they have many more to carry mine.

Damn I can’t wait for the viewer to get a face full of this series. I don’t give a **** about soneones heritage, ethnic background, religion, sex, vegetarian restriction, protest against taking supplements…..whatever, nothing will make them evolve like this. Im living it. Anyone can challenge me with their programs, studies, science, history, qualifications……none of it matters to me. Show me the results. I want proof. I’m going to show mine…and the people who follow it will show theirs. That may sound arrogant. I’m not. I am confidant. I can see and feel myself growing almost daily. I am confirming my beliefs. Most importantly, I’m proving them – always putting in the mileage.

I slept better last night. I feel calmer, less anxious, no guilt. My workouts are already at a level that’s perspiring all of my hatred. When I leave, thoughts that were once daunting have left me. Sometimes my mind would torment me but my itinerary has changed. Darkness has shifted. I compress it into a thick tar that gets thrown up during my reps. When I walk out, I no longer convulse in defense at the world. I’ve met my match. I want it more day by day. I own this time. No more wasted time, not anymore, not ever.

The workout was a blur again today, more than yesterday. When I hit punishment in the gym as hard as it hits me outside of it, my feet come off the brakes and I crash into a wall of silence and solitary. I feel captivated and obsessive at the same time. I don’t want to see anything. With my soul exposed, I exhale relief and see anguish wither into unconsciousness. If I’m to recollect my back session today, that’s it. It may sound confusing to some but it was victory for me. It will be seen and felt in much bigger proportions in 73 more days.

back | Main | Next

* 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.