Kris Gethin 12-Week Daily Video Trainer - Week 2: Day 10!

Follow Kris as he takes you and himself through a 12-week transformation. Kris gets in his shoulder workout before his trip.

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Kris is preparing for his flight to Los Angeles. After today's shoulder workout he'll head home to prepare his meals and pack.

Week 2, Day 10: Shoulders

Shoulders
1
Jogging-Treadmill Jogging-Treadmill

2

Smith Machine Overhead Shoulder Press (behind the head_

2 warm-up sets of 8-10 reps, 3 sets to failure in 6-8 reps
Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press

3

Machine Shoulder (Military) Press (one-arm)

1 warm-up set of 8-10 reps, 2 sets to failure in 8-10 reps, 1 drop set to failure
Machine Shoulder (Military) Press Machine Shoulder (Military) Press

Superset
4

Side Lateral Raise

1 warm-up set of 8-10 reps, 3 sets to failure in 12-16 reps
Side Lateral Raise Side Lateral Raise

Side Lateral Raise (Staring behind back)

3 sets of failure in 12-15 reps
Side Lateral Raise Side Lateral Raise

5

Dumbbell Shrug

1 warm-up set of 8-10 reps, 3 sets to failure in 12-20 reps
Dumbbell Shrug Dumbbell Shrug

6

Reverse Machine Flyes

1 warm-up set of 8-10 reps, 7 sets of 12-15 reps
Reverse Machine Flyes Reverse Machine Flyes

7
Jogging-Treadmill Jogging-Treadmill

Tips For This Workout Day

  • Kris is getting ready to fly to Los Angeles. He'll be packing his food in Ziploc bags to save space and bring along a few pieces of Tupperware to use throughout his trip.
  • If you do Behind The Neck Military Presses, don't go lower than the base of your skull.
  • If you're doing One-Arm Shoulder Presses, stabilize yourself with the opposite hand to reduce the risk of injury.
  • Kris performs some controlled cheating reps, but you shouldn't try this unless you're more experienced.
  • With Shrugs use straps to make sure your traps fail first instead of your grip.
  • Kris uses the FST-7 training principle when he hits the Rear Raises which you can learn more about on the exercise database.

Pre & Post-Workout Supplements

Pre-workout
Post-workout

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