Kris Gethin's Muscle-Building Trainer, Day 17

You already know what's on the docket for today: high reps and high volume. Get ready, get intense, and push yourself through today's delt demolition!

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You might be sore from yesterday, but like Kris says, a little pain now is worth it for the pleasure of extreme muscle growth. Shake off your soreness and get stoked to train.

To start today's shoulder workout, you'll be doing a giant set, which means you're going to hit three exercises back-to-back-to-back before you're allowed to rest. Yes, this is intense, but you can do it. Keep moving through each rep.

Day 17 Shoulders and Abs
Watch The Video - 13:25

Workout Notes

  • You'll be holding heavy dumbbells pretty much all day today, so if your wrists tend to hurt, use wraps.
  • The rear-delt raises are incredibly important because a lot of people ignore their rear delts. Your rear delts make your shoulders look rounder and fuller—don't forget about them!
  • When you're doing dumbbell shrugs, pull your shoulders up and then put them back down. Don't circle them forward or backward; move only up and down.
  • By the end of the workout, 15 minutes of cardio might sound like the worst thing ever. Do it! Eventually, your cardiovascular work will help you get through intense workouts like these.
Shoulders and abs
Giant set

Standing Dumbbell Press

4 sets of 20-25 reps
Standing Dumbbell Press Standing Dumbbell Press

Side Lateral Raise

3 sets of 20-25 reps
Side Lateral Raise Side Lateral Raise

Front Dumbbell Raise

3 sets of 20-25 reps
Front Dumbbell Raise Front Dumbbell Raise

Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

Side Laterals to Front Raise

4 sets of 20-25 reps
Side Laterals to Front Raise Side Laterals to Front Raise


Dumbbell Shrug

3 sets of 20-25 reps
Dumbbell Shrug Dumbbell Shrug


Press Sit-Up

3 sets of 15-20 reps
Press Sit-Up Press Sit-Up



15-minute intervals: 3 min. easy, 1 min. hard
Jogging-Treadmill Jogging-Treadmill

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Click here to go inside the mind of Kris Gethin

Today I had an incredible amount of input. Sometimes I get overloaded with my thoughts that they pierce my eardrums. I don’t know what do with all of this information. I guess that’s why I do so many things. I’m not sure if anyone knows what I really do. I don’t. When people ask me what I do for a living I genuinely don’t have an answer for them. I have to do so much. I can’t excel at one entity. I have to deliver on many things so they collectively work in my favor. I wouldn’t do anything justice if I worked on one thing because I would lose interest. If I keep feeding all the mouths sparingly, they will always be hungry.

I have a lot of people write to me in conversation these days. Sometimes they email me a couple of 1000 words bombarded with questions. They must think it’s easy for me to go online because I have nothing but time. I’m thankful and cool with it because I understand that they probably don’t know. Sometimes people become abusive because I don’t answer them. Maybe they would feel better if someone acted me out. I receive over 100 private messages per day so that’s the only way they could get answers. I get close to that many in private emails that I have no choice to address or send out. I do what I can to answer some comments on my socials but that’s as far as I can go. I wish I could do more. That’s why I publish my books and videos - I try to answer all those questions within them. The videos are always free so I hope they can reach out to everyone starved of education and motivation.

The shoulder workout was intense today. People who thought my previous videos were pretty tough are in for an awakening. Ive come a long way since then. I’m much more physically and mentally conditioned. This is what I have to do to create distance between the next guy and myself. My appetite for destruction has taken on another level. Within the maze of supersets and giant sets today, I threw up half way through the workout. I know my fitness is down because I haven’t done cardio for 9 days due to my knee injury so I am guessing that was a player in my puke. I felt a load lighter and was able to finish with the ferocity I begun with. Part Animal, Part Machine, Part Pain, Part Sexual, Part Therapy, Part Adrenaline, Part Un-Kaged, Part Companionship…….I experience so much when I train like this. Everyone’s focus seems to be on the meal times, ratios, weight, rest days and all of the superficial toppings that carry them through these journeys. Rarely do I encounter anyone who places most efforts into perception, visualization, motivation, sincerity, urgency and adaptation of the pain that will completely embody their fate. I call that my steroid. Its my secret stack. It’s the vital piece of the puzzle that is still missing for so many empty shells. Fragmented puzzles allover the world never getting finished. Its there sitting right before them. I hope I can help them understand. I’m not the best teacher but I will try.

I tested my injured knee in the water today. Post workout I swam for 15 minutes. My knee felt okay for the most part but I couldn’t believe how fast my fitness has declined. I finished my 15 minutes but it was a struggle. It was embarrassing for me to get into the pool knowing that the viewer is seeing me in such bad shape at the moment. At least my physique is not as bad as it was several weeks ago but I am far from comfortable. I don’t even take my top off in when I am in shape. But it will be good for the viewer to see the evolution in real time. I hope my change will inspire most and create doubt in others.

I have to wrap this up now because I have my ART and deep tissue massage for the next 90 minutes. I need this so my body has a chance to keep up. Lights out.

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