Kris Gethin's Muscle-Building Trainer, Day 74

Get ready to eat, train, and grow with Gethin. Day 74 is coming soon!

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Another high-intensity, high-volume, insane workout is in front of you! Do whatever it takes to get motivated. There's no sense just going through the motions. You've come too far to start backing down now. You need to smash every single rep with that desired physique in your mind.

Day 74 Back and Biceps
Watch The Video - 13:25

Workout Notes

  • Gethin does fewer sets and reps today because he doesn't want the forearms, biceps, and grip to give out before the workout is over. You can still hit failure at 25 reps; just use more weight.
  • Don't rest between exercises. Rest only after you've completed all three exercises in the set. As the weight gets heavier, you can rest a little longer.
  • When doing standing cable curls, take a close grip on the bar so you can hit the outer portion of your biceps.
Back and Biceps
Giant set
1

Wide-Grip Lat Pulldown

4 sets of 25, 20, 15, 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Barbell Deadlift

4 sets of 25, 20, 15, 10 reps
Barbell Deadlift Barbell Deadlift

Dumbbell Incline Row

4 sets of 25, 20, 15, 10 reps
Dumbbell Incline Row Dumbbell Incline Row

Giant set
2

Dumbbell Incline Row

4 sets of 10, 15, 20, 25 reps
Dumbbell Incline Row Dumbbell Incline Row

Barbell Deadlift

4 sets of 10, 15, 20, 25 reps
Barbell Deadlift Barbell Deadlift

Wide-Grip Lat Pulldown

4 sets of 10, 15, 20, 25 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Giant set
3

Barbell Curl

4 sets of 25, 20, 15, 10 reps
Barbell Curl Barbell Curl

Standing Biceps Cable Curl

4 sets of 25, 20, 15, 10 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl

Lying Close-Grip Bar Curl On High Pulley

4 sets of 25, 20, 15, 10 reps
Lying Close-Grip Bar Curl On High Pulley Lying Close-Grip Bar Curl On High Pulley

Giant set
4

Lying Close-Grip Bar Curl On High Pulley

4 sets of 10, 15, 20, 25 reps
Lying Close-Grip Bar Curl On High Pulley Lying Close-Grip Bar Curl On High Pulley

Standing Biceps Cable Curl

4 sets of 10, 15, 20, 25 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl

Barbell Curl

4 sets of 10, 15, 20, 25 reps
Barbell Curl Barbell Curl

5

Cardio

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


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Click here to go inside the mind of Kris Gethin

I feel something in me that nobody else can see. I get carved into scars that hurt me from within. I don’t know why they are there. They want me to bleed from my heart and watch my head hang as they cover me in love which always suffocates me by its contusions. Whatever I hold and they want, it can never be enough. I contained myself in lactic acid and felt their silences wash me of their noise. The sounds of vacant promises and derelict words became a distant path when I terrorized my muscle fibers on deadlifts. I have an unstoppable and uncontrollable limitless list of invitations to take reps beyond everything that brings me pain. I watched my skin blistering when their voices tried to attract my eyes but I could see me healing when I carried the weight of their underlying hate. It all became clear within the submissive force of todays back workout.

The force of the intensity I impose on myself hits me like stolen moments. I become arouse by its dominating nature. I would never impose myself onto people. They don’t steel my moments, they lose them. I become washed in violence thinking of their diluted nature. What you get is what you don’t see.

After I finished 10 DTPXtreme Giant Sets I collapsed on the bench to gather my fragmented thoughts. I needed to piece together enough for 10 DTPXtreme Giant Sets of biceps. I opened my eyes and felt all of my vanity bleed through my reflection. I saw the real me. It was beautiful in its ugliness. No mask to look from behind. Its purification left a taste of its blood in my mouth. I felt revived and created love and hate to annihilate the limbs I had left for its impending slaughter. I could see the screams trying to pierce through my skin as I punished my biceps. Again, again, again, again….I couldn’t stop the brutality. My bodies protective mechanism and screams of protest aroused me the more they tried to get my attention. I needed to create a function of what others would deem dysfunctional.

When the workout came to a halt, I felt my Machine break down. I couldn’t move. I began to shake and wanted nothing more than another skeleton wrap itself around mine to stop me from falling apart. My emotions wanted me to cry but my confusion for it prevented it. I can’t imagine what I will be like on the very last day of these 12 weeks. I don’t know if I will be able to hold it together.

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