Kris Gethin's Muscle-Building Trainer, Day 68

It's shoulder day, and your last training day of the week. Celebrate by getting to the gym and working hard!

Back | Main | Next

Your shoulders can never be too big. That's why Gethin works so hard on his. His capped V-frame looks great because he's prioritized his shoulder training! If you want cannonball shoulders, you need to do the same.

Finish the week strong. You don't have many shoulder workouts left in this trainer, so it's imperative that you treat every workout like it's the last one you'll ever do!

Day 68 Shoulders
Watch The Video - 12:07

Workout Notes

  • If you didn't perform any abdominal exercises on the active rest day earlier this week, then be sure to perform them today.
  • Behind-the-back presses can be tough on your shoulders. If you have any shoulder issues, then continue to press from the front-rack position.
  • Keep tension on your shoulder muscles by stopping the reps just before you reach the top of the movement. If you lock out, the bones and joints take the weight rather than your delts.
Shoulders
1

Smith Machine Overhead Shoulder Press

12 sets of 30, 25, 20, 15, 10, 5, 5, 10, 15, 20, 25, 30 reps
Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press

2

Reverse Flyes

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

3

Neutral-Grip Reverse Fly (shown with normal grip)

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

4

Side Lateral Raise

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

5

Seated Side Lateral Raise

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

6

Barbell Shrug

6 sets of 25, 15, 5, 5, 15, 25 reps
Barbell Shrug Barbell Shrug

7

Cardio

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


Support muscle repair, recovery, and growth!* Go Now!

Read Gethin's Blog!

Click here to go inside the mind of Kris Gethin

I have so many emails I have failed to answer this week stocked in my inbox. I will try to get through some today and this weekend. I also have an article to produce for the Mid Day newspaper, The Verve Magazine, Men’s Health and TRAIN. I also need to begin packing some stuff to send back to the UK. I hope I have at least a couple of hours free over the weekend to catch a movie and get in a swim. Its always dependent on the amount of work that comes in between here and now. I need a break but first I have to earn it.

Back | Main | Next

* 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.