Kris Gethin's Muscle-Building Trainer, Day 32

You've got two days left of German Volume Training, and if you're not feeling the weight, you're probably not working hard enough. Get ready for your shoulders to take the same beating!

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The Arnold press and German Volume Training fit together like, well, Germany and Austria. Kris takes all three heads of his delts on a cruise on the Rhine today, and it's an upriver swim from the very start.

This style of training is a heavy load for anybody's body to bear, even an experienced lifter on a strict split like Kris. Luckily, he starts his morning off right, as he shows in today's video. Follow suit and crush your workout!

Day 32 shoulders
Watch The Video - 10:14

Workout Notes

  • Kris use rest-pauses as necessary to reach the appropriate rep range in the accessory movements like lateral raises and upright rows.
  • Many people will tell you that lockouts are necessary on the press, and body English is a no-no on raises. But Kris knows what's right for him based on his history, his injuries, and his results. Find what works for you!

Dumbbell Shoulder Press

5 sets of 10 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press


Arnold Dumbbell Press

5 sets of 10 reps
Arnold Dumbbell Press Arnold Dumbbell Press


Side Lateral Raise

5 sets of 15 reps
Side Lateral Raise Side Lateral Raise


Upright Barbell Row

5 sets of 15 reps
Upright Barbell Row Upright Barbell Row



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 was my hardest day yet. The workout was no harder than normal but my brain and my body was up against it. I had spent much of the evening treading ground trying to catch up with my usual work load after the video shoot and edit chewed its chunks out of me. I voluntarily gave myself elsewhere too. I have high hopes for the future with a new path, existence and a force that’s been hidden. It smashes me but I am getting more consistent with the fragments and now Im piecing lives together. Its going to be tough for now, but I will suffer for my art.

When I couple this with my 2-hour daily travel, the day has turned to night on me. I have little time for nothing and myself for anyone else. I have to keep my trimmings very lean until this video series is done. I have lowered my phone calls and skypes to an absolute minimum. My reading has taken a back seat, which I’m pissed off about. I have still yet to begin properly reading though my second edit of the book but I can’t count that as reading. I have a 2 week deadline for that edit to be completed but I honesty don’t know how I am going to make it.

I was up late and up early this morning. I think I got just over 4 hours in. Not good but better than I have had the last 4-5 nights. I spoke with Dorian Yates on skype last night and again today. I really hope I can get free to meet up with him this year. I’m already getting double, and sometimes triple, booked through November and December with a TV show, a European Tour for Physique Elite and appearances in Australia. I cant think of which direction to take and what to cancel until I have busted out this video series. It will overwhelm me into anxious attacks if I give them attention right now. This video series is here and now and its all consuming of every membrane of my human existence. It’s a monster and I have to ride it hard.

The switch is usually there for me to hit. Today I had to find its power source between every damn set. I had to drag it out of me. There wasn’t an Animal or Machine that heard my calls. I did all I could as a human body would take. I did what I had to do and accept there are times that mortality will reflect me. I am so much heavier this week. I can feel it. Following the workout I went to the editing studio. I had a call scheduled with Yates which we filmed as we head into the HIT section week next week. The film crew told me that when they film me in the gym they can now tell from the expression on my face when to move out of my way. I told them its fine because I’m not even there in their presence. Im not sure if they understood me.

All I want to do is put myself to sleep right not but I have 58 emails crowding my inbox that I will have to pave through. The crew will be at my apartment 7:00am in the morning. They will capture me go for my run and taking the motorbike out for a ride. Then its off to take out my arms and calves at Elixir Fitness. Following that I think I am doing something with the owner – Pradeep – for Zoom TV. Okay, music, tea, and 58 emails – lets go.

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