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Kris Gethin
Kaged Muscle

Legs And Shoulders Smash

Kris Gethin Pushes Richard Elston
Past His Limits With DTP.
Try This Brutal Workout

Kris Gethin Vs. Team Grenade, Round 2: DTP Legs And Shoulders Workout

This intense DTP legs and shoulders workout emptied Grenade athlete Richard Elston's stomach. See if you can hold your own ... and your lunch.
Main | Chest & Back | Legs & Shoulders | Biceps & Triceps | Abs

In 2011, Kris Gethin challenged a trio of Grenade athletes to a brutal week of DTP training sessions. In round two of this epic British battle, Kris guides Team Grenade athlete Richard Elston through a punishing legs and shoulders workout.

DTP is no joke, but this session is particularly nasty. It will smoke your fast- and slow-twitch muscle fibers, test your strength, push your endurance to the edge, and leave you breathless. Hell, it left Richard Elston with an empty stomach.

If you think your wheels and delts can handle the pain, watch the video and give this session a shot. Try to keep up with Gethin and Grenade.

Round 2 Shoulders and Legs Smash
Watch The Video - 30:36



Richard Elston

"I hate you."
 

Kris Gethin

"You're supposed to hate me,
but you'll love me after."

DTP stands for Dynamic Transformation Principle. It's a brutal and exhausting training system that will help you build muscle and increase strength. This particular session comprises two supersets for shoulders and legs.

The shoulder lifts target the front, back, and sides of your deltoids. Using the leg press, you first target your quads and adductors. Then, by moving your foot placement, you specifically stress and target the hamstrings and glutes.

Gethin Inspiration

"Winners complete the last set."
"Pain is pleasure."
"Don't count reps you don't perform correctly."
"This isn't a picnic. This is a feast."

Pick a weight that helps you hit fatigue before the prescribed reps, and then use rest-pause reps to finish each set. You will need a spotter for this workout. Stretch between exercises. Finish all the reps, no matter what it takes.

DTP Legs and Shoulders Smash
Warm-Up Set
Use this set to determine your starting weight.
Widen your stance and move your legs up higher on the pad to target the glutes and hamstrings.




The Devilish Details

  1. If your grip is too narrow on the overhead press, you'll target your triceps more than your shoulders. If your grip is too wide, you may feel too much stress on your front delts or chest.
  2. If you cheat, you will lose a battle with yourself. Go through the prescribed range of motion on every rep. Be tough and carry on. Hit all the reps and finish all the sets.
  3. If you lose form on the upright rows, you may target your traps and front delts when you want to hit the rear and side delts. Keep your form strict.
  4. If you reach failure early in the later sets, then don't increase the weights as significantly as you continue. You still need to reach failure, but not at the start of your set.
Main | Chest & Back | Legs & Shoulders | Biceps & Triceps | Abs

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bsalkeld

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bsalkeld

Love it! Completed a 5 week cycle of the DTP and packed on 7kg. Will back into the program again soon. Gethin knows how to dominate the gym floor!

Aug 13, 2013 6:49pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 197.53 lbs
  • bf: 13.0%
Ariearjan

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Ariearjan

Nice job!

Aug 15, 2013 3:39am | report
calimocho

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calimocho

great imagery with the guy mopping up the puke while the other guy gets up and keeps lifting. Really though, that's dedication.

Aug 13, 2013 8:09pm | report
 
RichardAbs

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RichardAbs

I could not walk for 4 days. Must have worked :-)

Aug 14, 2013 1:52am | report
AutumnHB

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AutumnHB

I always thought training shoulders and legs together was a little odd...

Aug 13, 2013 8:48pm | report
 
RichardAbs

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RichardAbs

You have to try it though. Sends your body into over-drive.

Aug 14, 2013 1:52am | report
stevo012

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stevo012

"there goes the pre workout, what a waste." hahahaha

Aug 13, 2013 10:22pm | report
 
RichardAbs

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RichardAbs

I was more disappointed about my meal that came back up than I was the pre-workout :-)

Aug 14, 2013 1:51am | report
OscarMoya

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OscarMoya

Single legs DTP workout was hard enough. This guy got definitely destroyed. I'll try this one after my last DTP week (this week).

Aug 14, 2013 12:57am | report
 
RichardAbs

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RichardAbs

Destroyed was an understatement. I was a mess and proud to say it. Join my body space to see my current progress. :-)

Aug 14, 2013 1:50am | report
atokad

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atokad

It's been about a year sine the last time I done DTP. Think I will give it another go after cory Gregory's get swole

Aug 14, 2013 4:39am | report
 
animal182

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animal182

GREAT JOB RICH, THAT SURE LOOKED INTENSE!!!

Aug 14, 2013 5:34am | report
 
RichardAbs

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RichardAbs

It was pure brutal mate.

Aug 14, 2013 5:44am | report
djonsix

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djonsix

el pana le dio un mareo y se fue en vomito pero es que no es f�cil soportar el DTP lol

:spanishcoment;

Aug 14, 2013 10:35am | report
 
mccollard

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mccollard

"I hate you" -haha

Aug 14, 2013 4:11pm | report
 
jwethall

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jwethall

Not a fan of high rep training. 50 reps just makes my muscles look and feel stringy.

Aug 14, 2013 4:26pm | report
 
XxmetallicaxX

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XxmetallicaxX

congrats, you are the first person ever to define muscles as stringy lol

Aug 14, 2013 4:59pm | report
Drohimself

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Drohimself

haha! what does "stringy" muscles feel like?

Aug 15, 2013 8:01am | report
jwethall

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jwethall

What do "stringy" muscles feel like? Well you know that feeling YOU get when you grab your joint to take a leak? HAHAHAHA! SNAP!

Aug 15, 2013 9:03am | report
Isis913

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Isis913

I don't even know what to say! This is one brutal workout...I can't wait to try it! ...obviously the weight I use will be laughable compared to this. What heart though!!!! Great job!

Aug 14, 2013 5:44pm | report
 
Linus6

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Linus6

My shirts are always soaked like that after one of Chris's workouts. And yes, I meant to put "shirts" :) Great workout bro!

Aug 14, 2013 7:57pm | report
 
bluelens

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bluelens

I started seeing nice gains adding high reps and DTP in with my workouts. Training both fast twitch and slow twitch fibers kicked started my growth. Legs are still a bear to do though.

Aug 14, 2013 8:13pm | report
 
UnKel23

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UnKel23

Doing this tomorrow! Note to self drink pre workout earlier....

Aug 14, 2013 8:47pm | report
 
Ariearjan

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Ariearjan

Really nice workout! Started this week with DTP and it's heavy as **** and the first day i threw up. But after the DTP-workout i feel really pumped up and amazing! I hope this will take me to a higher level. I will keep track of my gains and measurements i hope they will be just as good as the gains from BSALKELD!!! Good job...!!!

Aug 15, 2013 3:02am | report
 
mixuletz

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mixuletz

On bb.com's youtube channel, they said that DTP could be used for fat loss. How can you establish that with this particular training protocol and a caloric deficit ? Or was it somekind of a joke ?

Aug 15, 2013 5:03am | report
 
Showing 1 - 25 of 39 Comments

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