Kris Gethin's 4Weeks2 Shred: Day 1 - Back & Biceps

Join Kris Gethin in his home country as he reveals the fruits of the hard work he undertook in the Muscle-Building Trainer. Your best shred starts today!

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Today we begin our journey in my native country of Wales. We will be training in one of my favorite gyms, which I believe is one of the very best hardcore gyms in the world: Peak Physique in Cardiff.

Back and Biceps Workout Kris Gethin's 4Weeks2Shred
Watch the video - 8:10



During my previous video series, the Muscle-Building Trainer, I primarily used free weights. This time I want to take advantage of all the machines available for a different feel and pace, but my selection of machines aren’t essential to you. If you don’t have them available to you, perform exercises that mimic a similar movement.

We begin our back workout by prioritizing a reverse grip to target the thickness and width of lats, which provides a 3-dimensional appearance from every angle.

What a way to begin this video series. As you can see, during the first exercise I was using quite a tight form, much tighter than I used in my previous daily video trainers. By applying stricter reps, I figured I would lower the chance of injury, especially while I’m restricting calories and lowering my body fat. I was wrong.

What a way to begin this video series. As you can see, during the first exercise I was using quite a tight form, much tighter than I used in my previous daily video trainers.

While performing this movement I encountered my first ever injury from within the gym during my 16 years of balls-to-the-wall training. I tore my lat. I felt the strain and hoped that I wouldn't bruise. Within hours my lat was purple and days later had spread down my arm. I haven't told anyone… until now. First, I didn't want team Kaged Muscle to know. I am positive, due to their concern for me, they would have insisted on postponing the video series until full recovery.

Second, I hate sympathy. Sympathy makes me weak. This was not a time for weakness. It was time to dig deep and show the world that I'm not here trying to be pretty; I'm here to spit in the face of excuses. I managed to work around the injury through the rest of the series without further aggravation.

I hate sympathy. Sympathy makes me weak. This was not a time for weakness. It was time to dig deep and show the world that I'm not here trying to be pretty; I'm here to spit in the face of excuses.

After I got through with back, I smashed biceps. Remember to focus on the squeeze and contraction to better enhance the mind-muscle connection.

During this entire program, you will be consuming 1.18 g of lean protein per pound of bodyweight. Only for this week, you will be taking in .65 g starch carbs (not including fibrous) per pound of bodyweight. Here is an example for a 200-lb person:

  • Daily Lean Protein Requirements 200 lbs x 1.18 = 236 g of lean protein per day
  • Daily Starch Carb Requirements Week 1: 200 lbs x .65 = 130 g of starch carbs daily

For each exercise above, you will do 1 set of 5 repetitions. For the second set, you will do 1 set of 5 repetitions, rest for 5 seconds, drop the weight, and immediately do 10 more reps. For the final set, do 1 set of 5 reps, rest for 5 seconds, drop the weight and do 10 more reps. Then rest 10 seconds while dropping the weight again and do 15 final reps. So, your rest period is always exactly the same as the repetitions completed.

Later in the day you will come back and target calves and abs. The repetitions for calves are identical as the scheme that you followed earlier in the day for back and biceps. When hitting abs you will go to absolute failure, meaning that you couldn't do another rep even if you wanted to due to extreme fatigue.

Day 1: AM Back & Biceps
1

Reverse grip pull-down

3 sets of 5, 5/10, 5/10/15 reps, resting one second per rep of each rep in dropsets (for example: in set 3, rest 5 seconds, then 10 seconds)
Underhand Cable Pulldowns Underhand Cable Pulldowns

2

Neutral-grip pull-down

3 sets of 5, 5/10, 5/10/15 reps
Neutral-grip pull-down Neutral-grip pull-down

3

Reverse-grip machine row

3 sets of 5, 5/10, 5/10/15 reps
Leverage High Row Leverage High Row

4

T-Bar Row

3 sets of 5, 5/10, 5/10/15 reps
T-Bar Row T-Bar Row

5

Machine Preacher Curl

3 sets of 5, 5/10, 5/10/15 reps
Machine Preacher Curls Machine Preacher Curls

6

Cable Curl

3 sets of 5, 5/10, 5/10/15 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl

7

Cardio

30 min.
Step Mill Step Mill

8

Twist

300 reps
Twist Twist


Day 1: PM Calves, Abs & Cardio
Superset
1

Seated Calf Raise

3 sets of 5, 10, 15 reps
Seated Calf Raise Seated Calf Raise

Hanging Leg Raise

3 sets to failure
Hanging Leg Raise Hanging Leg Raise

2

Cardio

30 min.
Step Mill Step Mill


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