Kris Gethin's Muscle-Building Trainer, Day 3

Big, round delts will set great physiques apart from the rest. Not sure how to build them? Train shoulders with Kris Gethin right now!

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Your shoulders aren't a particularly massive muscle group, but in order to hit them from every angle, you'll need to do a lot of reps. In today's video, Kris breaks down how to isolate your deltoid heads effectively, and shows you which portion of your delts each exercise emphasizes.

In this daily video, Kris will also provide some extra information about BCAAs and how they aid muscular recovery and repair.

Day 3 Shoulders and Abs
Watch The Video - 08:02

Workout notes

  • Before going into any shoulder or chest activity, warm up with some light rotator cuff exercises.
  • If you manage to only scrape out 8 reps on the first set of an exercise that calls for 8-12, drop the weight so you hit failure in the proper rep range.
  • During the negative portion of your reps, slow down. Make each negative take about three seconds. Then, explode out of the hole!
Shoulders and Abs

Cuban Press

4 sets of 8-12 reps
Cuban Press Cuban Press


Side Lateral Raise

4 sets of 8-12 reps
Side Lateral Raise Side Lateral Raise

Standing Front Barbell Raise Over Head Standing Front Barbell Raise Over Head

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


Decline Crunch

4 sets of 8-12 reps
Decline Crunch Decline Crunch


Barbell Rollout from Bench

4 sets of 8-12 reps
Barbell Rollout from Bench Barbell Rollout from Bench



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

Last night a spiritual life coach came to my apartment and spoke to me for a while. She was good, straight to the point and informative. We spoke for an hour before she had me lay down a duvet and cushion on my hard floor to sit on. Trying to sit on my left ankle made my knee feel like it was going to shoot through the window. I’m not built that way. I guess I’ll adapt. She explained about the different chakras and the process. At this time, I was going to tell her that I have an extremely short attention span. I think I forgot and my mind began wondering before it could remind me. I can keep it intense, but only for so long. Maybe that’s why sex will always come up short for me. So, while she was talking my mind began wondering and I remember thinking that my living room floor would be a pretty cool place for a picnic, as my view overlooks the ocean and here I wouldn’t be disturbed – just a picnic, music and the view. Then she put the meditative music on and instructed my breathing along with some points to focus on. This is where it happened for me. For a brief moment, for maybe 2 minutes, I had begun experiencing relaxation and contentment like nothing before. This **** had never worked for me so I was happy and later surprised it did. Earlier she had me write down my meanings of purpose and contentment on a piece of paper when I began talking about them. I WAS content. Even more immense were the visualizations that came to me – they were beautiful and vivid. At one point, myself and someone I know (who will remain nameless) were sat opposite sides in a muddy gateway, which opened to a field. First I could see horseshoe prints in mud, then I saw a stampede of horse hoofs hit into the mud, and then following that I could see this person opposite me as herds of brown and black horses galloped through. Mud was splattering on us and it was raining but neither of us took each other’s eyes off each other…..not for a second except for the occasional blink. Its like I connected with this person in this very moment much much more than I ever had in real-life. It was ****in’ intense. I dont know what I am supposed to take away from that.

After our session, I was instructed to follow my coach to the ocean without saying a word to her or anyone, and especially not to make eye contact. We did that for about 10 minutes, then we came back here and she left immediately with the instruction that I wasn’t to talk to anyone for the rest of the evening. That was that.

Anyway, sleep was **** again last night. I was up walking around every 40 mins or so. Although I spent an extortionate amount on a new mattress over the weekend, I don’t regret it. At least I have restless and mostly sleepless nights in comfort.

The video crew are on the way to my apartment. We will film my ****ty cooking skills. I cook for nourishment, not to win breakout chef of the year. The only Michelin stars I could win are ones I can steal or purchase from a beach seller.


We filmed here my apartment. We covered my breakfast, the healthy snacks in my kitchen, and some supplements such as pharmaceutical grade fermented aminos Vs instantised. I like delving into that stuff more now. The longer I am involved in supplement sourcing and discovery, the more I test and witness the proof of change when it comes to different sources. I cant wait for the public to experience it themselves. This will be a new for the industry. I cant see why anyone hasn’t impacted it as much as they could yet. It seems pretty straight forward to me. But when you surround yourself with the best I guess it does come across as straight forward.

I like to go to the beachfront in the mornings or evenings and snack on some Novo Protein Bites so we figured we would get some B-roll of it. We went from there to a café so I could explain navigation of menus and choosing foods to support lean mass growth. From there we took the 1 hour drive to Elixir Fitness. It was here my switch totally flipped today.

I don’t know what the film crew makes of me. One minute I am interacting with them, being friendly and very much enjoying their company (they’re an ace bunch), but then when the workout begins I am the polar opposite. Today I was cold, dark, and bleeding every muscle fiber. If it weren’t for the music, you would hear my internal screams. It felt….hmmm……I cant possibly explain it in words. I can only say the monster came to break **** today. The producer and cameraman approached me at two separate times to speak to me or ask me to speak…one or the other. I just stared at them and carried on in my world. I cant possibly share a world when I am in these moments. I can barely fit into mine. I have to hold myself tight until the end to get this **** done. I feel bad for them. I don’t know how to explain it to them. I don’t think I can. I don’t think anyone can understand what I go through in there. I hope they are cool with it. If I talk to the cameras, they think they are getting more for the viewer but they aren’t. I am robbing them if I cant bleed this for them. I have to create a transformation of muscle mutation that isn’t likely or naturally possible…naturally. If I can inspire a major transformation through observation in the gym and then education from outside, I think I have the winning formula. It seems easy to me but its hard for people to see it that way.

Its only my 3rd day of proper training in 4 months. My confidence has found steady ground. I was nervous before but now I have shattered all doubt. I saw the reflection of doubt crack across the mirror when I performed my very first shoulder exercise today. As weird as it sounds, I can already feel my muscles growing at a rate I have never experienced before. Its probably because I am in such a deficit. I was 89.9kg on Monday. Its Wednesday today and I jumped on the scales to find that I am 91kg already. I know a lot must be fluid from inflammation, the introduction of creatine and more carbs but I’ll take it. Its my job to smash on the weight and fill it out with fully furnished fibers. I am eating a lot. So far I have had 20 egg whites and oats, a protein shake, a packet of Novo Protein Bites, 2 salmon meals with couscous and potatoes and a steak meal.

Now I am here in my apartment with you as company. Perfect. I have contemplated going out for a walk for distraction. I can’t seem to take my mind off destroying myself further tomorrow. When I am here, I just think about being there. It’s a good job not many people know me. I don’t think I am good company when my mind is so into this. I’m good with that.

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.