Kris Gethin's Muscle-Building Trainer, Day 18

The back is a big, complex muscle. It takes a lot of work to train it right. Do all the reps and sets in today's workout and you'll reap major benefits.

back | Main | Next

With Kris Gethin as your mentor, there's no way you can fail today's workout. Do what you fear; don't fear what you do. Get into the gym and get after this insane back workout.

Don't forget to take your post-workout shake right after you finish your lifts and before you start your cardio. You want to refuel your muscles after they've been working so hard! Sure, this might seem like extreme attention to detail, or even micromanagement, but it doesn't hurt to encourage muscle growth and recovery at every possible turn. After all, you want maximum growth, right?

Day 18 back
Watch The Video - 7:54

Workout Notes

  • Before you begin lifting, spend 10-15 minutes on a foam roller. It will help loosen your back muscles and prepare them for the workout.
  • Try to keep your biceps from taking over your back movements. The lifts are meant to work your back, not your arms. Use your mind-muscle connection to pull with your back.

Bent Over Two-Dumbbell Row

3 sets of 15-18 reps, last set is dropset for 15-18 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row


Wide-Grip Lat Pulldown

3 sets of 15-20 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Underhand Cable Pulldowns

3 sets of 15-20 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns


Dumbbell Incline Row

3 sets of 15-20 reps
Dumbbell Incline Row Dumbbell Incline Row

Straight-Arm Pulldown

3 sets of 15-20 reps
Straight-Arm Pulldown Straight-Arm Pulldown


Barbell Deadlift

3 sets of 15-20 reps
Barbell Deadlift Barbell Deadlift



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

As usual, there no reason for it but I sunk deep last night. I had to cut off all communication around 7:30pm and ride it out. Whatever had its hand on my shoulder last night had its claws dug in deep this morning. I couldn’t shake it. It was pulling at my skull. When I got to the gym I had to stay in the car for an extra 30 mins while the film crew had to wait. I’m sorry they have to deal with my bull****. Maybe they think I’m a diva. I listened to Combichrists latest album hoping it would kick me out of the car. It worked. I had to tell the film crew that I had some calls to make. Theres no point trying to explain. I think that telling people about these things just weakens the armor. Its best if I deal with it, as I know best.

I used all of the pent up emotions to fuel the demise of my muscle fibers when I hit the weights. People watching this series are going to think that they are being entertained. They have no idea. All I can see is my shell of noise deconstructing itself until all of my corruption is left bleeding on the floor. As tormenting as it sounds to some, I wouldn’t have it any other way. Immersing myself in the pain that’s brought onto me outside of the gym only conditions me further to take it to another level in the gym. It’s the only time I feel I can humanize myself. I bring out the part animal and part machine and wear them out so I can interact amongst the humans again. Its what fuels my workouts into overdrive. Its like someone has the controls and I am trying to keep up with the G’s hitting me harder with more ferocity each set.

Experience brings scars. I have experienced so much pain in the gym I have gone through rigor and become hardened. I am functioning as a living ruin but its better than living as the weak insecurities that seem to increasing in population. I am not saying that I’m a tough guy - I’m not. I’ve met really tough people but they are mostly from a time that has passed. Not many are carrying that torch for man now. I only have to look at the people within my industry and online for confirmation. I have nothing against these people, I just can’t relate. I have tried to interact and understand but it just becomes a room full of loneliness. I like the human experience as I have it. I am very lucky. Doing this video series, delivering what I know best and bleeding at a distance is me. Ive never been good up close, and this way they don’t have to deal with my bull**** and neither do I. It’s the perfect trade. This video series is the perfect animal. If I can smell my flesh burn in every one of these workouts, I know the sacrifice is there. Nobody is taking this from me. I need to carry the torch, bring the pain and show the world who the **** we are.

My body is aching and fighting me. I have increased my antioxidants and natural anti-inflammatories today. I have my massage therapist coming around for another 90 minute session this evening. My animal becomes so immersed in the annihilation that my machine begins to break. I need to keep it well oiled. I can’t let the viewers to this video series down. I have to keep facing the fears and deliver what others say is impossible. Someone has to be that guy. Why cant it be me?

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.