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Kris Gethin's Muscle-Building Trainer, Day 50

It's Day 50! Celebrate hitting the big 5-0 by crushing a major muscle group: your backside. It's time to ''back up'' your weeks of hard training with this workout.

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By now you're used to waking up and weighing yourself. As long as your numbers are going up, you're headed in the right direction. Your high calorie intake might be a bit of a struggle at the beginning of the week, but as you progress you'll use the caloric load to push on and make the most of your training.

You'll notice that you're starting today with fewer reps—20, as opposed to the 25 or 30 reps you've used for other body parts. This change is strategic because your forearms, biceps, and grip strength are the weakest links when it comes to back training. They'll give out long before your lats, delts, and traps give in.

By limiting the rep range, you'll be able to target your back effectively and give every single movement your all without having to deal with a lagging ancillary muscle group.

Day 50 Back and Abs
Watch The Video - 12:31

Workout Notes

  • During reverse-grip lat pull-downs, pull away from the crossbar. Aim for as little arm flexion and biceps involvement as possible.
  • During bent-over barbell rows, use a wide grip to ensure less arm flexion and trap involvement. Bend over completely instead of stopping at a 45-degree angle.
  • Use a close grip on the cable row to target your traps. Use a wide grip on hammer curls for variation.
  • When in doubt, go heavy!
Back and Abs


20, 15, 10, 10, 5 reps
Chin-Up Chin-Up


Underhand Cable Pulldowns

5 sets of 5, 10, 10, 15, 20 reps
Underhand Cable Pulldowns Underhand Cable Pulldowns


Leverage Iso Row

5 sets of 20, 15, 10, 10, 5 reps
Leverage Iso Row Leverage Iso Row

Cable Reverse Crunch

5 sets of 20, 15, 10, 10, 5 reps
Cable Reverse Crunch Cable Reverse Crunch


Seated Cable Rows

5 sets of 5, 10, 10, 15, 20 reps
Seated Cable Rows Seated Cable Rows


Cable Crunch

5 sets of 5, 10, 10, 15, 20 reps
Cable Crunch Cable Crunch


Bent Over Barbell Row

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

Seated Leg Tucks

5 sets of 20 reps to failure
Seated Leg Tucks Seated Leg Tucks


Reverse Grip Bent-Over Rows

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



15-minute intervals: 3 minuntes 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

I don’t want to write this blog entry today. All that I usually hold has spilt onto the floor. My brain smells of decay and my body is stiff. I managed to go through the motions this morning and early afternoon but past that I feel plant soaked in water living on borrowed time. The vapors in the air are feeding me to write this.

I flew to Chennai with my good friend and business partner - Jag Chima - over the weekend to visit with our recent business and franchisee investors of Gethin’s Gym. They are great people. I am happy that we have chosen these guys to be the first to offer the flagship gym in India. They are very experienced business people who have a passion for fitness and helping others. I am motivated by this and I hope I can do everything I can to make this a success. It will be good to finally see the place open for Jan 2014 after all the hard work that’s gone into this place. The location and the area space are perfect for the first gym.

I was in bed late, had erratic sleep, and was up early this morning. It felt like the earth was pulling me down. Everything has been heavy lately. I went for two runs yesterday. I needed to increase my fitness because of my increase in body weight but I mainly wanted to protest against the complacency my body was trying to claw at me. If tiredness tries to weaken me, I have to hit back.

Today I eliminated weakness again by bludgeoning my body. My head didn’t want to participate so I had to speak to it in an encouraging voice. I knew that today, heavy music, aggressive words of demand and visualization wasn’t going to slide. Instead, I grabbed intensity by the neck and road her through more sets, reps and exercises than I had initially planned in the program. I needed to stick it to me and give myself reason never to show signs of weakness. If they rear their ugly faces, I need to make them pay.

After the workout all I wanted to do was sleep, as I do now, but I had to go to the editing office to go through some episodes before they get shipped to the US. I later met with a software gentleman who will be providing the entire program and platforms for Gethin Gyms. So far, with the Gethin Gyms branding, it looks good.

I spoke with my friend Lydia on voice notes. She could tell in the tone of my voice that I was depleted. She ordered sleep upon me and gave me orders out of concern. Shes a great friend. She cares for me a lot more than I do. I find it hard to relate. She has my best interests at heart. I have my best interests packed away somewhere I have forgotten.

Tomorrow once I have finished shooting with the crew for this project, I have to drive to another gym for several more hours to shoot a TV show for Men’s Health. I will be training legs before this so I don’t know if I will be much use to anyone. Its work so I couldn’t turn it down. I’m happy that people call me and want me to do this. However busy I am, rarely I have ever said no.

I cant keep my eyes open but I have more work to do. I’m out

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.