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Today, you’ll start off learning how Kris makes a protein shake. If you want to build muscle like the master, pull out the ingredients and make your own shake before heading to the gym.
Once you’re there, remember that the back is a complex muscle group that includes a wide variety of muscles, each running different ways. To make sure you don’t neglect any part of your back, Kris demonstrates how to smash the hell out of every part of it.
Day 4 Video
Watch The Video – 09:42
![Bent Over Barbell Row]()
![Bent Over Barbell Row]()
Barbell Row
3 sets of 8-12 reps![Seated Cable Rows]()
![Seated Cable Rows]()
Seated Cable Rows
3 sets of 8-12 reps![Wide-Grip Lat Pulldown]()
![Wide-Grip Lat Pulldown]()
Lat Pulldown
3 sets of 8-12 reps![One-Arm Dumbbell Row]()
![One-Arm Dumbbell Row]()
One-Arm Dumbbell Row
3 sets of 8-12 reps per arm![Bent-Arm Dumbbell Pullover]()
![Bent-Arm Dumbbell Pullover]()
Dumbbell Pullover
3 sets of 8-12 reps![Rack Pulls]()
![Rack Pulls]()
Rack Pulls
3 sets of 8-12 reps![Jogging-Treadmill]()
![Jogging-Treadmill]()
Cardio
15-minute intervals: 3 min. easy, 1 min. hard
Workout notes
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Foam rolling your back before you train it can help loosen tight muscles before you begin lifting.
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If you are starting to fail before you get to the target rep range, utilize the rest-pause principle. If you’re getting tired at 8 reps, rest for a few seconds, and then knock out a couple more reps.
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If you can, stick to doing the exercises in the order they’re written. However, if a piece of equipment is being used, then move on to the next exercise and double back when it’s free. Don’t let anything stop you.
Go Inside the Mind of Gethin!
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