Kris Gethin's Muscle-Building Trainer, Day 40

New Exercise and Fitness Review

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Training is about more than just targeting mirror muscles. Today’s back attack proves just that. You’ll work on building your traps and thickening your lats. You’ll pummel your muscles from multiple angles and come out stronger for it.

Today is also your only abs-focused day this week. You’ll use the cable reverse crunch to hit your lower abs, and sit-ups to hit your upper abs. If you’re working out with a partner, have them sit on your legs, and aim to have your elbows touch their knees with every repetition.

After today, you’ll have two days of active rest and recovery. Go hard and earn that rest!

Day 40 Video
Watch The Video – 17:33

• Reverse-Grip Lat Pulldowns
  2 sets of 8-12 reps


• Close-Grip Front Lat Pulldown
  2 sets of 8-12 reps


• Bent Over Barbell Row
  2 sets of 8-12 reps


• Low Rows
  2 sets of 8-12 reps


• One-Arm Dumbbell Row
  2 sets of 8-12 reps


• Barbell Deadlift
  2 sets of 8-12 reps


• Cable Reverse Crunch
  2 sets to failure


• Sit-Up
  2 sets to failure


• Cardio
  15-minute intervals: 3 min. easy, 1 min. hard

Workout notes

• 
  

  During reverse-grip lat pull-downs, lean slightly forward and don’t lock out your arms.

  
  


• 
  

  Keep your spine straight and just under a 45-degree angle during bent-over rows. Come up with your elbows tight at your sides. Squeeze, contract, pause, and go back down.

  
  


• 
  

  When you’re fatigued on rows, stand up and take a breath before knocking out a few forced reps.

  
  


• 
  

  For the low row, use an overhand grip to target your traps and a neutral, lower grip to target the lats.

  
  


• 
  

  If your grip strength is the limiting factor, use straps. Consider a weight belt for additional lower back support.

  
  

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Kris Gethin"s Muscle-Building Trainer, Day 40