Kris Gethin's Muscle-Building Trainer, Day 67

Get ready to eat, train, and grow with Gethin.

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If you're not seeing the results you think you should, you need to take a look at your nutrition. Are you eating as much as you should be? Have you been increasing your calories every week? If you're not giving your body the best possible opportunity to grow, you'll have a hard time seeing the changes you expected.

Eat clean, eat a lot, and don't skip meals. If you can't supplement as much as Kris does, don't feel bad. You can make great gains without a lot of supplements, but you need to stick to your nutrition plan like glue.

Day 67 Back and Biceps
Watch The Video - 14:18

Workout Notes

  • If pull-ups are easy for you, don't hesitate to add some weight. Don't forget that you're trying to reach failure on every set. Alternate between sets of neutral-grip pull-ups and chin-ups.
  • Not every day is going to feel great. Don't get frustrated. Just work on hitting absolute failure. You can't be invincible every day.
  • If your grip isn't super strong and you tend to rely on your arms to do the pulling, use straps. No honor lost.
Back and Biceps
Alternating sets

V-Bar Pullup

3 sets of 25, 15, 5 reps
V-Bar Pullup V-Bar Pullup


2 sets of 20, 10 reps
Chin-Up Chin-Up


Underhand Cable Pulldowns

3 sets of 5, 10, 15 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns


Close-Grip Front Lat Pulldown

3 sets of 20, 25, 30 reps
Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown


Reverse Grip Bent-Over Rows

5 sets of 25, 20, 15, 10, 5 reps
Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows


Bent Over Barbell Row

5 sets of 5, 10, 15, 20, 25 reps
Bent Over Barbell Row Bent Over Barbell Row


Single-Arm Dumbbell Arc Row

5 sets of 25, 20, 15, 10, 5 reps per arm
One-Arm Dumbbell Row One-Arm Dumbbell Row


One-Arm Dumbbell Row

5 sets of 5, 10, 15, 20, 25 reps per arm
One-Arm Dumbbell Row One-Arm Dumbbell Row


Preacher Curl

5 sets of 25, 20, 15, 10, 5 reps
Preacher Curl Preacher Curl


One Arm Dumbbell Preacher Curl

5 sets of 5, 10, 15, 20, 25 reps per arm
One Arm Dumbbell Preacher Curl One Arm Dumbbell Preacher Curl



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

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Read Gethin's Blog!

Click here to go inside the mind of Kris Gethin

Finally, calmness has begun to clothe me. I have been wearing it for several days now. This morning I woke up wrapped in it. I was being held together. I had no shakes of my foundation that usually tries to make me crack. I find it hard to smile voluntarily - its mostly forced. Today I felt the involuntarily pull of its ease. I felt like I was taking a breath for the first time in weeks. It feels good but it also makes me paranoid and conscious. I have to be careful at times like this – my guard can easily falter and allow a distain of hurt, anxiety, depression and pain from others to infest my fault. I wont allow it. I acknowledge it. As long as I remember my shield of protection, I can move through with my smile intact.

I enjoy this euphoria but I have to run at the workouts harder when I am like this. It requires more strength to flip the switch and a bigger bullet in the brain to extinguish the human acceptance of pain. It’s a weakness that cannot live within the workout. I need to take pain and have it embody me. I begin to shake as it caresses my muscles while whispering through my veins. I cant explain my need to feed from the ritual beatings I take. I want it more and more until my bones being to shatter through the pillars of my existence. It’s the only thing that’s real to me. Everything else seems to come and go.

I was right. I shouldn’t have felt so light when I woke up. My wounds were open to infection and I didn’t catch myself from slipping before I fell. My instinct had been telling me to find failure in myself and not allow it in from anyone else. I shouldn’t be nice – it never suited me anyway. I shouldn’t give people anything. They leave me on the street of discontent without a ticket home. Now I have to find my way again. It’s my fault for getting lost but it’s the only way to learn the road and to never look back. Some say that a life alone in confusion can be contaminating. I don’t see it that way. There is no way down, only a flat line or up. People, happiness, expectation, passion, pride, excitement….it can all fall and bring me down. Life hits me enough when I walk alone, I cannot let the human existence take or break me.

The weights will always pull my pain and help me to regain. I can count on it. Its mutual respect is admiral. It doesn’t turn on me. Its takes me down but pulls me back to life harder and stronger. It’s a consistent companion that I’ll look to when I am on my last breath. I know I ‘ll smile and always let my guard down around the resistances force as the years pass. It wont take advantage of my weakness, it will only strengthen it. My future may seem lonely but I look forward to when I know the weights are within my reach of embrace. I have all the company I need.

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