Kris Gethin's 4Weeks2 Shred: Day 16 - Shoulders & Triceps

This week, front delts take priority, with some specific form recommendations. Pay attention to the details!

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Last week we prioritized the rear head of the deltoid, so this week you will begin with hammering the front delts with a combination of seated and standing front dumbbell raises. As soon as upi have completed your required reps in the first set in a seated position, follow this with your replicated rest period and front standing raises. As you see in the video, you will also follow this exact pattern of seated and standing scenarios when we move on to side raises.

Kris Gethin's 4Weeks2Shred Day 16 - Shoulders & Triceps
Watch the video: 11:52


Following the dumbbell blast of the front and side heads of the delts, you’ll destroy the rear portion with a cable machine before revisiting the heavy iron to target the traps with dumbbell shrugs.

Once you’ve finished with shoulders, break for a few minutes before charging back into the war zone where you will be fighting fatigue and torturing triceps. All movements for triceps today are extending and isolating exercises on a cable to ensure maximum squeeze, contraction, and pump.



*For the seated front raises and seated side raises, do 1 set of 10 repetitions while seated, then rest for 10 seconds. For the second set, you will do a set of 10 reps seated, then stand up and do 10 more reps with the same weight. For the third set, you will do a set of 10 reps seated, rest for 10 seconds, then drop the weight and do another 20 reps standing. Rest for 20 seconds then do a final 10 reps while standing with the same weightFor the other exercises, you will do 1 set of 10 repetitions. For the second set, you will again do 10 reps, rest for 10 seconds, drop the weight and then do another 10 reps. For the final set, do 1 set of 10 reps, rest for 10 seconds, drop the weight and immediately do 20 more reps. Rest for 20 seconds and do 10 more reps at the same weight.

Day 16 AM: Shoulders & Triceps
1

Seated front raise to standing front raise

3 sets of 10, 10/10, 10/20/10 reps, resting one second per rep of each rep in dropsets (for example: in set 3, rest 10 seconds, then 20 seconds).
Front Dumbbell Raise Front Dumbbell Raise
Perform initial sets seated, but dropsets standing.

2

Seated side raise to standing side raise

3 sets of 10, 10/10, 10/20/10 reps, resting one second per rep of each rep in dropsets (for example: in set 3, rest 10 seconds, then 20 seconds).
Seated Side Lateral Raise Seated Side Lateral Raise
Perform initial sets seated, but dropsets standing.

3

Rear cable cross-over

3 sets of 10, 10/10, 10/20/10 reps
Cable Rear Delt Fly Cable Rear Delt Fly

4

Dumbbell Shrug

3 sets of 10, 10/10, 10/20/10 reps
Dumbbell Shrug Dumbbell Shrug

5

Triceps rope extension

3 sets of 10, 10/10, 10/20/10 reps
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

6

Reverse Grip Triceps Pushdown

3 sets of 10, 10/10, 10/20/10 reps
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

7

Seated triceps extension

3 sets of 10, 10/10, 10/20/10 reps
Seated Triceps Press Seated Triceps Press

8

Cardio

45 min.
Jogging-Treadmill Jogging-Treadmill

9

Twist

300 reps
Twist Twist

Day 16 PM: Cardio
1

Cardio

45 min.
Jogging-Treadmill Jogging-Treadmill


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