Kris Gethin's Muscle-Building Trainer, Day 84

New Exercise and Fitness Review

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Today is the last workout of the Muscle-Building Trainer. If you’ve made it this far, you should feel very proud of yourself. Not many people can say they’ve done a Gethin trainer in its entirety and lived to tell the tale!

Your plan for the next week is to allow your body to rest. Gethin will take a week off before he begins working toward his next goal. You can do the same. Remember, though, to limit yourself to a week or so. Otherwise, months may fly by before you realize what’s happening.

If you’re not sure what to do next, try following one of the other great trainers on Bodybuilding.com. There are plans for every goal. If you want to add more mass, cut down, or just maintain, we can help you do it!

Enjoy the last video and post your stories to the comments below!

Day 84 Video
Watch The Video – 4:42

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Kris Gethin"s Muscle-Building Trainer, Day 84

Kris Gethin's Muscle-Building Trainer, Day 79

New Exercise and Fitness Review

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On Day 79, you’ll continue the unilateral training you did yesterday, but today you’ll implement this training technique into a tough chest and back workout. Using only one side of your body to do the movements will require you to recruit a lot of motor units. You’ll also need a bit more core stability. It’s a great way to make your body work overtime throughout this last week!

Following the same pattern as he did for the last 11 weeks, Gethin works even harder today than he has any other day. You should do the same!

Day 79 Video
Watch The Video – 13:03

Workout Notes

• 
  

  Superset

  
  


• Leverage Chest Press (single-arm)
  10 sets of 30, 25, 20, 15, 10, 10, 15, 20, 25, 30 reps per arm


• Chest-Supported Dumbbell Row (single-arm)
  10 sets of 25, 20, 15, 10, 5, 5, 10, 15, 20, 25 reps per arm


• 
  

  Superset

  
  


• One Arm Lat Pulldown
  6 sets of 25, 15, 5, 5, 15, 25 reps


• Single-Arm Cable Crossover
  6 sets of 25, 15, 5, 5, 15, 25 reps


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

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Kris Gethin"s Muscle-Building Trainer, Day 79

Training - Kris Gethin's Muscle-Building Trainer, Day 74

New Exercise and Fitness Review

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

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Training - Kris Gethin"s Muscle-Building Trainer, Day 74

Kris Gethin's Muscle-Building Trainer, Day 73

New Exercise and Fitness Review

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If you’ve never been to India, you’re in for a treat today! Do cardio with Gethin as he runs through the streets of Mumbai. If you’re stuck on the treadmill, save this video to watch on your phone or other mobile device during your session! It’ll make the minutes fly.

Day 73 Video
Watch The Video – 04:46

Gethin’s assimilation into the Indian culture has been absolutely intentional on his part. He’s traveled extensively and has learned how to take advantage of the healthy aspects in every culture. He proves that no matter where you are, you can live healthy and reach your fitness goals.

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Kris Gethin"s Muscle-Building Trainer, Day 73

Kris Gethin's Muscle-Building Trainer, Day 56

New Exercise and Fitness Review

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Kris is all about results—so much so that he’s opening his own gym! It’s more than just free weights and the occasional bench, of course. Today you’ll take a trip with Kris through the building that will soon house a cafeteria, shop, training room, and physiotherapy and massage area. After all, it’s like Kris says: The mechanics area is where the body is highly tuned so it can be put on the race track in the gym. Vroom, vroom.

Day 56 Video
Watch The Video – 7:09

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Kris Gethin"s Muscle-Building Trainer, Day 56

Kris Gethin's Muscle-Building Trainer, Day 54

New Exercise and Fitness Review

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You should be hit with a sense of urgency as you strive toward your goals today. You’re already 2/3 of the way into the program!

When considering training techniques, remember that there’s a place for everything. Unilateral training—or training one side of the body at a time—has its advantages. If you feel like you’re slightly stronger on one side than the other or need to work on building your mind-muscle connection, doing one preacher curl at a time or doing a single-arm row on an incline bench could be beneficial. The next time you use both arms, you’ll feel the burn much more because you’ve carved out a neurological pathway.

Just be sure to choose exercises that don’t unnecessarily require too much core stabilization. If you go too heavy on a dumbbell curl, for example, you’ll be relying on your core for added stability and may unknowingly build your waist out—which could be hard to bring back down.

Day 54 Video
Watch The Video – 13:29

Superset

• Skullcrusher
  6 sets of 30, 25, 20, 15, 10, 5 reps


• Hammer Curl
  6 sets of 30, 25, 20, 15, 10, 5 reps


• 
  

   

  
  


• Barbell Curl (neutral grip)
  6 sets of 5, 10, 15, 20, 25, 30 reps


• Lying Dumbbell Tricep Extension
  6 sets of 5, 10, 15, 20, 25, 30 reps


• 
  

  Superset

  
  


• Overhead Cable Curl
  3 sets of 30, 20, 10 reps


• Triceps Pushdown – Rope Attachment
  3 sets of 30, 20, 10 reps


• 
  

   

  
  


• Cable Preacher Curl
  3 sets of 10, 20, 30 reps


• Bench Dips
  3 sets of 10, 20, 30 reps


• Decline Reverse Crunch
  6 sets of 30, 25, 20, 15, 10, 5 reps


• Exercise Ball Pull-In
  3 sets of 10, 20, 30


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

Workout Notes

• 
  

  Supersetting biceps and triceps ensures that you’re getting plenty of blood into that area. The combination of volume, intensity, and heavy weight will help break down muscle fiber.

  
  


• 
  

  Elevate your feet on the dumbbell bench for dips in order to switch the center of gravity from your legs to your arms and put more weight on your triceps.

  
  


• 
  

  During skullcrushers, incline the bench slightly in order to hit the long head and get a better contraction with the dumbbells.

  
  


• 
  

  During lying-down dumbbell triceps extensions, don’t keep the weight directly above your head. Keep it slightly behind in order to keep tension on the muscle and get a good squeeze out of the triceps.

  
  

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Kris Gethin"s Muscle-Building Trainer, Day 54