Kris Gethin's Muscle-Building Trainer, Day 4

Day 4 of Gethin's Muscle-Building Trainer is all about building a big, wide back. Follow Kris through this brutal Y3T workout!

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Today, you'll start off learning how Kris makes a protein shake. If you want to build muscle like the master, pull out the ingredients and make your own shake before heading to the gym.

Once you're there, remember that the back is a complex muscle group that includes a wide variety of muscles, each running different ways. To make sure you don't neglect any part of your back, Kris demonstrates how to smash the hell out of every part of it.

Day 4 back
Watch The Video - 09:42

Workout notes

  • Foam rolling your back before you train it can help loosen tight muscles before you begin lifting.
  • If you are starting to fail before you get to the target rep range, utilize the rest-pause principle. If you're getting tired at 8 reps, rest for a few seconds, and then knock out a couple more reps.
  • If you can, stick to doing the exercises in the order they're written. However, if a piece of equipment is being used, then move on to the next exercise and double back when it's free. Don't let anything stop you.

Bent Over Barbell Row

3 sets of 8-12 reps
Bent Over Barbell Row Bent Over Barbell Row


Seated Cable Rows

3 sets of 8-12 reps
Seated Cable Rows Seated Cable Rows


Wide-Grip Lat Pulldown

3 sets of 8-12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown


One-Arm Dumbbell Row

3 sets of 8-12 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover


Rack Pulls

3 sets of 8-12 reps
Rack Pulls Rack Pulls



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


Last night was rough. I didn’t sleep much. My brain kept waking me and I became sick overnight. Right now I feel sick physically and mentally. My throat is coarse and I can feel it getting worse. I just had a shaker of free form amino’s, BCAA’s and greens powder mixed together in with coconut water. I’ll do that a few times today while increasing my fruit, fluid and vegetable count. I cant take a day off now or anytime over the next 80 days because I have a commitment to the viewer of this series. I signed up for it so I’ll see it through no matter what. I’ll make adjustments but I wont sell short.

When my body becomes weak my brain follows suit. Last night was bad. My brain kept thinking bad thoughts. It was thinking about the past, my indirection, broken relationship, broken friendships, my faults….what the ****! It always sneaks up on me when I am down, and that’s always at night. It knows I am weak at these hours and can foreplay with my balance. I question everything. If the person I thought about last night was there I would probably grovel for forgiveness. **** that! How pathetic! Now that I have made it through the night, I am back to my resolve. I have to build myself back up again today. What a ****ing drag.

Sometimes memories try to threaten you. They try to shape you into self-doubt. If it can’t find a direct route, it will sneak up and try to weaken the code. Now I have to change the code…again. Listening to some hard music with meaning, relation, and confirmation to the code helps. Writing it out helps. I will find an expressive pattern and roll with it until I ride it out. Of course, nothing comes back at me as fast as the pure embodiment of a ****ed up weight training obliteration hour.

I am going out for a walk now, hit the gym and then post workout cardio session later. I will probably cancel the crossfit and yoga and meditation sessions I have later. I don’t want to overdo it and I don’t want to risk others of my infection.

I’m training back today. I will be creating carnage out of a necessity. Although I risk one weakness getting worse, it’s a fair trade to strengthen the other. I have my Y3T plan prepared and ready from Neil Hill. It’s going to be brutal. A plan is a plan, just like any other – its what you do with it what counts. I will make this ****er pay today. It shouldn't have awoken me. When people say to me that DTP is useless, inside I know their real meaning. Its not that the plan isn’t for them, its that they aren’t built for the plan. I wont express this to them, but I know the truth. People can be blind by excuse, insecurity and jealousy. We all have our hang-ups. Time for meal 2.

The back workout was brutal. People may think they are getting a demonstration or a reenactment. I’m stripping myself. I looked at the amount of reps and sets that were laid out in front of me. I knew it wasn’t going to be enough to drown the weakness. I got creative. I found failure at halfway points. I continued to rest/pause until I brutalized it out of me. I was happy with the weights I was slinging around in there considering it was my first week back smashing it with raw reality for over four months. I finished the workout with a set of deadlifts for 8 reps with 4 ½ plates per side. I expected to be at this point in week 4. The carnage I set out for these 12 weeks will become mayhem from here on in. I hope my body can keep up with what my brain has in store. I said that I would ease into this but I guess you cant tame whats now un-kaged.

I relied on vapors to get me through the post workout cardio – not because of the workout but because of the sickness. I wish I didn’t get off on the punishment. I know I am pushing limits but something automatic is pushing me further into them. I finished the workout only an hour ago. I type this as the film crew eat their food. In 20 minutes we will make our way to the crossfit centre to film me hitting an hour session. I could’ve cancelled, rested up and done it another day but my stupidity forces my hand willingly. I want the viewer to have crossfit as an alternative form of cardio to do on their non-raining days on the weekend so I want to shoot this now because the crew doesn’t work the weekends. I got to get this done. There’s only one shot at this. I will drive it.

Im home following the crossfit. It wasn’t too bad except for the crazy manipulation they did on my legs for the last 15 mins of the class. They call is smash. I was in so much pain. The viewer will get a kick out of that. But its all part of the mass building process where so many people fall short – the muscle stripping and manipulations to improve the elasticity and plyobility of the facia enabling more room for the muscle to grow and allowing better blood flow. The same goes for the cardio to improve recovery and immediate transportation of muscle building nutrients, and ART to increase ROM. No wonder people don’t realize their potential - I hope I can show them something of worth

I feel so much better than I did this morning. The days I can handle, I just never know what the night brings. Its like day and night – pun intended.

The day isn’t finished. It was going the end of the day for me but my great friend, Lydia, talked me into not canceling my life coach session. She was right. My life coach coming in here 30 minutes to try and make sense of me. I hope I can be attentive. She deserves 100% from me because she is very good at what she does and believes in her teachings. I respect that. I'm looking forward to the meditation process that follows. Peace.

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