Kris Gethin's Muscle-Building Trainer, Day 46

Obliterate your delts and build monster shoulder caps. DTP shoulder training demands that you go hard or go home.

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Strong shoulders are essential to a well-rounded physique. Today's training will hit all heads of the shoulder and strike the perfect balance between pronounced caps and full delts. You're working toward shoulders that will enhance your entire physique and help bring out that nice, tight waist and V-taper.

Your body might feel overtrained, but use your mind to push forward. By the end, you'll have nothing left in the tank. Good thing you'll have a nearby protein shake to chug.

Day 46 Shoulders
Watch The Video - 10:45

Workout Notes

  • The seated military press can be performed behind the neck or in front. Go with what feels most comfortable and stable.
  • Come a little away from the body on the upright row. That added angle allows for a better rear-delt contraction.
  • Go heavy on the shrugs, and remember to squeeze at the top.
  • Using a free barbell on the close-grip row allows for a fuller range of motion. Keep your elbows up toward the ceiling to target your traps and hit the front and outer delts.

Seated Barbell Military Press

6 sets of 30, 25, 20, 15, 10, 5 reps
Seated Barbell Military Press Seated Barbell Military Press

Cable Seated Lateral Raise

6 sets of 30, 25, 20, 15, 10, 5 reps
Cable Seated Lateral Raise Cable Seated Lateral Raise


Seated Barbell Military Press (reverse grip)

6 sets of 5, 10, 15, 20, 25, 30 reps
Seated Barbell Military Press Seated Barbell Military Press


Bent Over Low-Pulley Side Lateral

6 sets of 5, 10, 15, 20, 25, 30 reps
Bent Over Low-Pulley Side Lateral Bent Over Low-Pulley Side Lateral


Barbell Shrug

3 sets of 30, 20, 10 reps
Barbell Shrug Barbell Shrug

Upright Barbell Row

3 sets of 30, 20, 10 reps
Upright Barbell Row Upright Barbell Row


Barbell Shrug Behind The Back

3 sets of 10, 20, 30 reps
Barbell Shrug Behind The Back Barbell Shrug Behind The Back


Upright Barbell Row (close grip)

3 sets of 10, 20, 30 reps
Upright Barbell Row Upright Barbell Row



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

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Click here to go inside the mind of Kris Gethin

****ing Internet was down yet again last and this morning before I left for the gym. I can always prepare in advance for changes to my work, schedule, diet, training and sleeping patterns because everything is controllable within my hands. When this happens all of a sudden, I am ****ed. I had a conference call with that didn’t happen, a review of mountain bikes from a potential sponsor got cancelled, document reviews of my upcoming website had to be delayed, designs and labels edits didn’t happen, and discussions of upcoming seminars became mute. I wont even go into the 88 emails that were standing dormant in my inbox. I would’ve relied on my 3G networks for some of these things but my phone doesn’t catch signal in my apartment. My apartment and John Abrahams are the only ones in the entirety of India I have found this. I cannot afford to miss an evening like this. If I had a normal 9-5, it wouldn’t be a problem. I am struggling to stay on top of my workload by beginning around 5-6am and finishing around 9pm due to the undertaking the Video Trainer has swept from underneath me. It’s become a monster within itself, but it’s my priority at this moment in time and it has to take center stage.

I woke with irregularity to my breathing this AM. I had a sign during the night that today wasn’t going invite me. When you have had enough of these days sink its teeth in, you get to smell the signs but there’s nothing to do but run at life harder for distraction from the dysfunction. I used to question it and hate it but it would only further serve its purpose and give it acid to digest me limb from limb until it reached the neck. Then I just walk on tiptoes trying to keep my head afloat. **** it. Face it. Now I ride the waves until it throws me back up when it wants to let me breathe again.

Its hard to be around people when the brain becomes crowded of confusion and intrusion of itself. You know it’s either you or them. Its hard to be polite or make people understand because if you give up too much, it prolongs the decay. Its better to be bold with people so blood can be placed into the wound of despair, and with that, the tourniquet soaks up the dark matter quicker. It may seem selfish to the people looking in from the outside, but it has the opposite effect. Ive tried it different ways many times before. Its just hard for people not to take it personally.

I tried to keep my eyes pierced to the floor when I was training today. I knew what I was and I didn’t want to people to be exposed to it. Its best to keep the beast on a leash. When I looked into the mirror, I saw a world inside it where I am ignored. I wanted to be that side of the mirror looking in and leaving nothing but handprints that can’t be wiped away. I could breathe in there. I could see the steam on the mirror – my perfect vacation.

I gave my dedication to the workouts and made it matter. I allowed the weights to hammer me so the world didn’t get the chance. I wanted to be the end of something so I had nothing to be taken away when I walked out. I burned myself in every exercise and extinguished myself in gasoline which made a beautiful glow on my weakness. I had to numb it and touch the fears. Satisfaction has no friends, so I embraced destruction. I cradled it and and then fell into its arms as I obliterated the screaming fibers bleeding from my delts.

12 hours later and the rage is still there but I am not concerned about it. I’m home now. I don’t have to side step my violence. It’s contained. I’ll free it from the KAGE when I let it loose in the gym tomorrow.

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