Kris Gethin's Muscle-Building Trainer, Day 24

Stretch, contract. Stretch, contract. Get ready to wage war against an intense FST-7 shoulder day. Keep pushing; you're halfway through the week!

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If your leg day yesterday was anything like Kris's— and it should have been— then you should be feeling some serious pain below the belt today. His description: "It feels like I'm walking on bloody stumps."

Alas, no rest for the weary—or the muscle-bound. Today is FST-7 shoulder day, with four "base movements" leading up to a whopping 7 sets of Smith machine shoulder presses. Remember to alternate flexing and stretching your muscles during the rest periods! The sides of benches and squat racks are great for stretching.

Be sure to watch today's video in its entirety, too. At the end, you'll sit with Kris as he analyzes his blood results, and learn some secrets about how he manages such intensity on almost zero sleep.

Day 24 Shoulders and Abs
Watch The Video - 14:11

Workout Notes

  • If you have to, use the rest-pause technique to reach your desired rep range.
  • Having trouble isolating your rear delts on the flyes? Have someone poke them during the movement.
  • Use a preacher bench for the incline straight raise if the incline bench is taken.
  • As soon as one workout is over, begin thinking about the next one. This is crucial to amp yourself up for the sort of tough back and leg workouts that typify FST-7. Imagine yourself in the gym, the clothes you'll be wearing, the music—everything.
Shoulders and Abs

Standing Dumbbell Press

4 sets of 8-10 reps, 60-90 sec. rest
Standing Dumbbell Press Standing Dumbbell Press


Seated Side Lateral Raise

3 sets of 8-10 reps, 60-90 sec. rest
Seated Side Lateral Raise Seated Side Lateral Raise


Barbell Incline Shoulder Raise

3 sets of 8-10 reps, 60-90 sec. rest
Barbell Incline Shoulder Raise Barbell Incline Shoulder Raise


Reverse Machine Flyes

3 sets of 8-10 reps, 60-90 sec. rest
Reverse Machine Flyes Reverse Machine Flyes


Smith Machine Overhead Shoulder Press

7 sets of 8-10 reps, 60-90 sec. rest
Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press


Barbell Rollout from Bench

3 sets to failure, 60-90 sec. rest
Barbell Rollout from Bench Barbell Rollout from Bench


Cross-Body Crunch

7 sets of 8-10 reps, 30 sec. rest
Cross-Body Crunch Cross-Body Crunch



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

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Read Gethin's Blog!

Click here to go inside the mind of Kris Gethin

Before I walk into Elixir Gym every day I give the viewer everything I’ve got. This is where and when the shows introduction happens. I want the viewer to experience the change that is morphing in front of their eyes.

The director asked me to repeat my last sentence with ‘more energy.’ I looked at him and said no. Not out of arrogance. Because I’m not an actor. All I have to do is play me, right? I cant be someone else out here. I can’t sell out. I have to be real or none of this will be. The only time I have to change into character is in the gym. I have no choice then. Using a human instinct of a living body wouldn’t allow this torcher. I don’t see a viewer at this time. I see cameras that I can’t make eye contact with. I am something else and if I don’t look at the lens because I hope they cant see what I have become. Only an Animal instinct waiting to **** with a monstrosity weight can entertain this. Only a Machine can function without breaking through the ordeal. I wonder what the viewer will see. I know they can’t feel what I going through. Maybe they can hear my bones hurt. I’m willingly breaking them in every set. I have to give an offering… a sacrifice…to keep this position.

After I was done filming I went straight to the recording studio to finish my audio version of The Adventures of KAGED MUSCLE – Volume 1.

2 ½ hours of reading straight made my mind wonder. I was really into but my brain kept bailing on me. I bet the sound engineer was relieved once I was done. When I read it out loud, I have to say its pretty ****ed up. My thoughts are comfortable in darkness but it appears that my vocal self doesn’t sit so comfortably with it. I guess that’s a good thing or I would be a complete ******* to be around. At least I can’t think around people but be smart enough to keep my mouth shut.

Its 7pm and I have just got home. I’m pretty beat but I have a lot of emails to attend to before I can begin prepping food, supps and clothes for tomorrow. My massage therapist will be here at 7am and I have to be out the door by 9pm. I will be filming from 10-12:30 and then in the editing room 1:00-2:30pm. We will be filming my Skype conversation with Neil Hill from 2:30-300pm and then I have a meeting with the AXN TV executives from 4:00pm until I don’t know. It will take me 2 hours to get home in traffic once that meeting is done and I’ll have around a 100 emails to greet me once I am back in the door. I can do this easy. There are people at war, starving and held prisoner that take much bigger beatings. As soon as I feel that things are tough, I know I am weakening and have to hit harder.

I’m quite proud that I am making this blog a priority. Its not important to me. I will never read it again, but I hope just one person can get something from it. Rarely do I ever relate to someone but when I do I feel human. I hope that just one person at one time will feel human when they read this.

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