Kris Gethin's Muscle-Building Trainer, Day 60

Hopefully you feel refreshed after yesterday's rest day. Now, are you ready to head to the gym and build a pair of cannonball delts? Let's grow!

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Gethin has often felt that his shoulders are his biggest weakness. If you feel the same way, then you can take a page out of his book and do your best to turn your weakness into strength.

When you train your shoulders, you should pay extra attention to your rear (posterior) delts. They're often the most underdeveloped deltoid heads, and they can end up looking flat as a result. Putting some mass on your rear delts will make your shoulders look big from every angle.

Don't skip the ab exercises today. You want your core to remain rock solid.

Day 60 Shoulders and Abs
Watch The Video - 11:57

Workout Notes

  • When training your rear delts, it can be difficult not to let your lats and traps take over the movements. Use your mind-muscle connection to make your delts do the work.
  • Try not to rest too long between sets. Increase the time by 15 seconds or so as you increase the weight between supersets. On the way back down, rest for about 1 minute.
Shoulders and Abs
Superset
1

Side Lateral Raise

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

Front Plate Raise

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

Superset
2

Standing Dumbbell Press

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

Front Two-Dumbbell Raise

5 sets of 10, 15, 20, 25, 30 reps
Front Two-Dumbbell Raise Front Two-Dumbbell Raise
Support chest on an incline bench for the front raises.

3

Seated Bent-Over Rear Delt Raise

5 sets of 30, 25, 20, 15, 10 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

Bent-Knee Hip Raise

5 sets of 30, 25, 20, 15, 10 reps
Bent-Knee Hip Raise Bent-Knee Hip Raise

Superset
4

Reverse Machine Flyes

5 sets of 10, 15, 20, 25, 30 reps
Reverse Machine Flyes Reverse Machine Flyes

Bent-Knee Hip Raise

5 sets of 10, 15, 20, 25, 30 reps
Bent-Knee Hip Raise Bent-Knee Hip Raise

5

Cardio

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


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Read Gethin's Blog!

Click here to go inside the mind of Kris Gethin

I am back into the unimaginable pit of despair. Again my navigational directive has gone AWOL. The maps become blank and unclear, the roads turn to junctions and thoughts turn on themselves. I imagine and create only for my brain to manipulate. I’m easy to point, stare, blame, and abuse the world outside but it’s the one that lives inside of me that hides, contrives, tricks and turns on itself. It wears the best disguise. I have been wearing denial for so long that it has emulated me perfectly, only much better. It traps me, allows me to believe only watch me bleed. It has fun at my expense, and I always entertain it. I’m a joke. I need to be taught life’s lessons. I learn x10 slower than the average brain, that’s why I have to learn the hard way. Maybe that’s why I take out on myself. I treat my body much the same. I make it pay. There’s easier routes but I have to ride it rough to discipline my resolve.

I used my barbaric stupidity to destroy my delts today. I had to defy them of life. They don’t deserve it, much like me, so they have to earn it. The more hatred space I take up of myself, I make myself pay more and more for my residence. The more space my delts want to take, I make them die more and more, and then earn their place in death. The further they caress death, the more they will feed for life. They seem to learn their lessons faster than I.

As the years pass, I gain more dysfunction. I lose myself. I have tried beating myself up mentally. It doesn’t work. That’s why I feel like a physically battered sinew of flesh hanging in the dark. I kept smashing my delts into the shadows. The more bruised I left them; the further into the shadows I could go to forget. I don’t see or hear my stupidity when I am in the hole. The pain of the workout is where I should be. It’s the only time I can forget and hang myself into closure. It only subsides the phantom pain momentarily, but it’s long enough to take enough air for another rendezvous. I wonder how many more of these I have left in me.

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