Kris Gethin's Muscle-Building Trainer, Day 40

Finish out Week 6 strong! Hit your back hard today to build a physique that looks symmetrical and proportionate, with solid muscle mass from all sides and angles.

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Training is about more than just targeting mirror muscles. Today's back attack proves just that. You'll work on building your traps and thickening your lats. You'll pummel your muscles from multiple angles and come out stronger for it.

Today is also your only abs-focused day this week. You'll use the cable reverse crunch to hit your lower abs, and sit-ups to hit your upper abs. If you're working out with a partner, have them sit on your legs, and aim to have your elbows touch their knees with every repetition.

After today, you'll have two days of active rest and recovery. Go hard and earn that rest!

Day 40 Back and abs
Watch The Video - 17:33

Workout Notes

  • During reverse-grip lat pull-downs, lean slightly forward and don't lock out your arms.
  • Keep your spine straight and just under a 45-degree angle during bent-over rows. Come up with your elbows tight at your sides. Squeeze, contract, pause, and go back down.

  • When you're fatigued on rows, stand up and take a breath before knocking out a few forced reps.
  • For the low row, use an overhand grip to target your traps and a neutral, lower grip to target the lats.
  • If your grip strength is the limiting factor, use straps. Consider a weight belt for additional lower back support.
Back and Abs

Underhand Cable Pulldowns

2 sets of 8-12 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns

Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown


Bent Over Barbell Row

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


Seated Cable Rows

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


One-Arm Dumbbell Row

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


Barbell Deadlift

2 sets of 8-12 reps
Barbell Deadlift Barbell Deadlift


Cable Reverse Crunch

2 sets of 8-12 reps
Cable Reverse Crunch Cable Reverse Crunch



2 sets of 8-12 reps
Sit-Up Sit-Up



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 woke up with less intensity but more assurance, confirmation and decisiveness of my future and its journey. I feel good knowing that I am exactly where I am supposed to be in this program and that every foot is being placed to purpose. I don’t have to wait for opportunity to hop on top of me, I pursue it until it becomes one.

The air felt 15 degrees warmer today. I was burning alive but the heat was nurturing in its warmth, not tormenting as one would think.

I had no visualizations from within the four walls of gym the today in regards to me and the workout but I was able to deliver what I have become to expect from myself. My pain proved its reliability and left me with no comfort or complacency. The grind of resistance split me into fragments I could only gather through breathe and rest between. I wasn’t lost in my mind but completely present and aware of my urgency to **** up my back. I don’t believe its possible to have a back that’s too wide and thick so I will do all I can to represent my tattoo that’s strategically placed upon it that reads ‘PAN IS A WEAKNESS LEAVING THE BODY’

Although I knew that I wasn’t to experience any out-of-body participation or visualization, I’m always departed from distraction and defer interaction. Lydia, my training partner for the week of the series, asked if I was in a dark place as I came across like I was ‘Out Of It. I guess I usually am by default because it’s where I seek comfort and control. It’s my own home away from home where I have a sign that reads Do Not Disturb. She also said I was rocking back and forth between sets which I think was of concern but I just enjoy losing myself in the my music, particularly in which is same 2 albums every day for the past several weeks. They are special to me.

Near the end of the workout, I was shocked to be approached by a young man who had flown all the way from Bangkok to meet me. He had visited the gym the day before and found out the hours I arrive. He even knew exactly how many days I was into filming due to following these very blog posts. I can’t figure out why someone would go through all that trouble to do that. I’m just a regular person who likes to workout a little more than the next and enjoys the emotional and mental benefits it feeds. I’ve witness this many times but the last is still as intense as the first. I’m honored but I always question why. I really hope I never let any of these people down. I happened to have a new KAGED MUSCLE T-shirt with me so I was able to give him that at the very least but I wish I could give more..

Once we completed the workout, the gym owners invited Lydia and I to partake and celebrate the holiday celebrations today. It was a nice experience and felt great to be welcomed by them. For these reasons alone, I am glad I didn’t feel as intense or on edge as I usually do at the gym. Socially, I think I was much more acceptable today.

Once done there it was straight to the editing studio to go through 4 episode edits. Once that ate up some hours I was beat. I always am at the end of the training week. I tried to get my glass replaced on my iphone but had no joy. I have completed typing this on a word document because I’m unable to post this on my blog as I have no wifi connection in my apartment. Gutted.

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