Kris Gethin's Muscle-Building Trainer, Day 25

Kris is still feeling his legs from two days ago, but the volume of today's back workout can't be ignored. Hold on tight to those heavy dumbbells and make sure a trash can is nearby!

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FST-7 training with the back isn't easy. To stretch and contract the muscles on the backside of your torso requires a level of muscular control and awareness that you may not have—yet. But if that's the case, this is your chance to develop it!

As Kris says in today's video, the easiest way to build your ability to control your back muscles is by having a partner poke you in the target muscle with their finger. Once you've figured out how to connect the wires, Kris recommends practicing what's known as a "Christmas tree pose" among competitive bodybuilders: neck back, spine ramrod straight, and squeezing your lats together for all their worth.

Day 25 back
Watch The Video - 14:38

Stretching the back muscles is a bit simpler.'s Exercise Database lists seven different lat stretches, most of which will also help to stretch the other muscles of the back, such as the traps and rhomboids. The most equipment any of them demands is a pull-up bar, and many can be done with just your body weight!

Workout Notes

  • Don't rush through the base movements. Take your time, rest adequately, and push as hard as you can through the 7 sets of rows.
  • Foam rolling your lats is a great movement prep for this workout, but it can also work during the rest periods of your base movements. Just don't skip the normal stretching and contracting!

  • As mentioned above, if you're having trouble contracting your back, have someone poke the target muscle with their finger.
  • Different people can "feel" different lat stretches better than others. Try all the options in our Exercise Database to see which one fits your anatomy best.
  • Track both your workouts and your stretches in BodySpace, either in the workout tracker or your BodyBlog, so you can revisit this workout months down the road if you like it!

Wide-Grip Rear Pull-Up

2 sets of 10-12 reps to failure, 90-120 sec. rest
Wide-Grip Rear Pull-Up Wide-Grip Rear Pull-Up


V-Bar Pullup

2 sets of 10-12 reps to failure, 90-120 sec. rest
V-Bar Pullup V-Bar Pullup


One-Arm Dumbbell Row

4 sets of 8-10 reps, 90-120 sec. rest
One-Arm Dumbbell Row One-Arm Dumbbell Row


T-Bar Row

4 sets of 8-10 reps, 90-120 sec. rest
T-Bar Row T-Bar Row


Barbell Shrug

2 sets of 12-15 reps, 90-120 sec. rest
Barbell Shrug Barbell Shrug


Seated Cable Rows

7 sets of 8-10 reps, 60 sec. rest
Seated Cable Rows Seated Cable Rows



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

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Click here to go inside the mind of Kris Gethin

I slept around 3 hours last night. Legs were so sore from Tuesday’s workout that they, along with my thoughts, kept waking me up. My quads are so sensitive that I can’t even lie on my front. If someone tried to massage them I would take their teeth.

I was at the gym by 10am trying to get them to function during my back workout. I did all I could to eliminate their dysfunction from my mind. They feel like they have been murdered with a blunt instrument. Sometimes I wonder how I do these things to myself and get away with it. Killing my body parts comes to me so easy but the ****ers make me pay days later. They hurt more than the back workout today. I enjoy the pain when it’s on my terms and when I am controlling the distortion but when it comes when the time has passed, I want to move on to the next. I don’t like the nagging drag. Its like a child hanging from me wanting something I cant give it.

My weight is going up extremely fast. I seem to be having a continued massive rebound from months of not training and little protein than I had expected. I am experiencing an new evolution that wouldn’t had come if I hadn’t taken the break. I’m fighting to keep up. My joints can’t take the strength gains and heart and lungs cant keep up with my weight gain, although I am smashing cardio every day. I cant wait for the viewer to see this. The weaker humans will be shouting steroids for sure. I want to watch their insecure spines sag further into cocoon. They have a orgasm if they see the faint vein that’s been there since childhood. **** their wasted reps, daily selfies, pouts and poses. Get the **** out of the dumbbell rack area and take your complacency and weakness to the shredder where you lost your balls. Sometimes I get too wound up when Im on little sleep and in an environment that requires some good ole’ positive hatred. Im just glad that Hells Gate aint to close when Im like this because I would quite possibly passingly nudge people in for a lifetime or two.

I hoisted some decent weight today, myself for one, when I was performing chins and V-Bar pull-ups. I didn’t need to add any resistance. My tits and ass seemed to be doing a fair job. My back held out pretty will on the t-bar rows, single arms rows, shrugs and machine rows too but my heart was smashing my brain.

I spent the afternoon in the editing studio going over the first 4 episodes content with the team. I have been for over a week now. I’m not too fussy, I just want it to be the best in can be. We also filmed a skype call with Neil Hill. After that I met with the head of the AXN TV channel, which was positive. And after that I had a call with Red FM who want to record 5 sample shows on Saturday.

Tomorrow is Independence Day here in India. We wont be taking a day off though. People were questioning it but life cant stop for me and for millions around the world. Tomorrow is just another training day for me. Days off can dig its heels in and drown you in depression. **** that. I want to kick days off in the teeth and takes have sex with its girlfriend just for representing complacency. My lifetime only has time for commitment.

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