Kris Gethin's 4Weeks2 Shred: Day 2 - Shoulders & Triceps

Kris Gethin's DPTExtreme dropsets are ideal for finicky bodyparts like shoulders and triceps. Follow the unique programming to the letter!

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We are back in Peak Physique Gym in Cardiff to obliterate shoulders and triceps. Make sure you reach failure close to the reps I have recommended. Sometimes you will go several reps over and others under. This will be trial and error to begin with, which is the only way to truly figure out the essential weight best suited for you.

During my second set of shoulder press in today's video, I performed 10 reps before making my dropset, when in fact I was supposed to reach failure at 5 reps. Occasionally this will happen, but when it does, never stop. Just continue until failure is reached and make a note of it to ensure that next week you adjust the weight accordingly.

Shoulders and Triceps Workout Kris Gethin's 4Weeks2Shred
Watch the video - 7:38



Please note that you won't begin with 5 reps to failure when training triceps as we did with shoulders. This is to eliminate strain to the elbows with an overload of weight. Instead, concentrate your overload to the triceps via contractions and blood flow.

For each exercise, you will do 1 set of 5 repetitions. For the second set, you will do 1 set of 5 repetitions, rest for 5 seconds, drop the weight and immediately do 10 more reps. For the final set, do 1 set of 5 reps, rest for 5 seconds, drop the weight and immediately do 10 more reps. Then following a 10-second rest, drop the weight again and do 15 final reps.



Note: For the triceps cable pushdowns and overhead rope extensions, the reps are a little different. Do 1 set of 10 repetitions. For the second set, do 1 set of 10 reps, then following a 10-second rest, drop weight and do 20 more reps. For the final set, do 1 set of 10 reps, rest 10 seconds, drop the weight and immediately do 20 more reps. Then, following a 20-second rest, drop the weight again and do 30 final reps.

The close-grip bench press also has a slightly different rep scheme: 10, then 10/15, then 10/15/20.

Day 2: AM Shoulders & Triceps
1

Machine Military Press

3 sets of 5, 5/10, 5/10/15 reps, resting one second per rep of each rep in dropsets (for example: in set 3, rest 5 seconds, then 10 seconds)
Machine Shoulder (Military) Press Machine Shoulder (Military) Press

2

Rear Machine Fly

3 sets of 5, 5/10, 5/10/15 reps
Reverse Machine Flyes Reverse Machine Flyes

3

Machine side raise

3 sets of 5, 5/10, 5/10/15 reps
Machine Lateral Raise Machine Lateral Raise

4

Machine Shrug

3 sets of 5, 5/10, 5/10/15 reps
Smith Machine Shrug Smith Machine Shrug

5

Triceps Cable Push-down

3 sets of 5, 5/10, 5/10/15 reps
Triceps Pushdown Triceps Pushdown

6

Overhead Rope Triceps Extension

3 sets of 10, 10/20, 10/20/30 reps
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

7

Close-Grip Bench Press

3 sets of 10, 10/15, 10/15/20 reps
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

8

Cardio

30 min.
Step Mill Step Mill

9

Twist

300 reps
Twist Twist


Day 2: PM Cardio
1

Cardio

30 min.
Step Mill Step Mill


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