Kris Gethin's Muscle-Building Trainer, Day 53

Shoulders are a smaller muscle group, but that doesn't mean they aren't important. Today's the day to make them bigger!

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Today, you'll turn weakness into strength and build some boulder shoulders. Do what you have to in order to channel and harness your motivation—whether that's listening to music, watching a motivational video, or quieting your busy mind with a book or magazine. Whatever tactic you choose, just get in the zone before stepping foot in the gym.

It's time to build your delts from every angle. By the end of today's DTP Extreme training session, they'll be obliterated.

Day 53 Shoulders
Watch The Video - 8:32

Workout Notes

    • Start with rotator cuff movements to get blood flowing into the muscles that hold the shoulder girdle together. Make sure they have plenty of elasticity, so that there's no scar-tissue buildup, and that nothing's overly tight.
    • Remember that the rep scheme is just a guide. As long as you reach absolute failure, it's OK to fall a few reps short sometimes and bust out a few more reps on the days you feel stronger.
    • If the lactic acid buildup is giving you too much of a pump and setting your shoulders on fire, you can strip off some weight.
    • Stick to the required meal frequency to keep your blood-sugar levels stable.
Shoulders
Superset
1

Dumbbell Shoulder Press

6 sets of 30, 25, 20, 15, 10, 5 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

Upright Cable Row

6 sets of 30, 25, 20, 15, 10, 5 reps
Upright Cable Row Upright Cable Row

2

Seated Cable Shoulder Press

6 sets of 5, 10, 15, 20, 25, 30 reps
Seated Cable Shoulder Press Seated Cable Shoulder Press

3

Front Cable Raise

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

Superset
4

Side Lateral Raise

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

Cable Rear Delt Fly

6 sets of 30, 25, 20, 15, 10, 5 reps
Cable Rear Delt Fly Cable Rear Delt Fly

5

Side Lateral Raise

3 sets of 10, 20, 30
Side Lateral Raise Side Lateral Raise

6

Cable Rear Delt Fly

3 sets of 10, 20, 30
Cable Rear Delt Fly Cable Rear Delt Fly

7

Cardio

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

I can barely type. The shape and contortions I morphed my delts into today was the beginning. I unsettled every muscle that held me together. I was being fed from the weights like I was nurtured within a womb. I had to wrap my arms around myself in-between the sets for fear of my shoulders breaking, unraveling, tearing or falling. If people say I am unnatural, they are right. The master force torn from within my body feels like hands taking my life. I cant stop though.I dont want to. I want to experience death to value the life my muscles fight for. Only when I have gone through the pain and silenced the screams can I pause. I know this isn’t natural. I have trained in gyms all around the world and have looked into their eyes. None carry the burn. Nobody comes close to a smolder. Im not saying they should, Im just saying I witness something different. To them, if I am not natural, I don’t want to be. I am content allowing my primitive instincts roam amongst them without their acknowledgement. I am blind to them. Its how I like it - under the radar.

I felt the weight join me in my comfort of isolation. We immersed ourselves into a ritual of reinvention. Its times like this that I understand the purity of self-mutilation with pleasure attached. It’s a perfect companionship of life’s orientation of evolution. My growth under the weights embrace, teaches me more than anything the outside world ever could. We never rust, conflict judge or misunderstand. Its a mutual mutilation admiration.

When I passed the pain threshold in my delt workout, I could feel the solitude become my equal and begin so we could create our own world. In human form, this wouldn’t happen. My physique will become the human curse of logical sense. Ive already become some peoples sickness of security. I have only just begun to shake their foundation. I am reminding myself of what I once was, what I am, and what I will become.

I discussed demolition with my delts and they accepted. We destroyed each other and our communication only became louder before complete silence. We became our own Gods and only through failure could I find my higher power. I felt like I died for everyone who is going to follow this program. Thats why I am here. It’s a sacrifice I willingly give myself to. They will think they are getting a show.

I am going to stop typing now for today. I need to resuscitate and resurrect my physical and mental superiority for tomorrow’s fornication. This isnt my job. This is my purpose.

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