Kris Gethin's 4Weeks2 Shred: Day 23 - Shoulders & Triceps

Normal Kris Gethin push workouts are burners. This one is a screamer, given how depleted your body is right now. Just five more days to go!

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As you begin to deplete a little more, it is quite easy to forget how quickly fatigue sets in–until you begin your first set. When this happens, focus more on the contraction and pump of the muscle rather than the huge weights you were once lifting. Remember, it’s important to stay injury-free, particularly as your body fat begins to shave off.

Kris Gethin's 4Weeks2Shred Day 23 - Shoulders & Triceps
Watch the video: 10:11


Remember, you will be on the same amount of carbs today as you were yesterday. So, as a reminder (because I know that your brain is getting a little fried right now), here is the formula for today:

Day 23: .47 x lbs. of bodyweight. Example: 200 lbs. x .47 = 94 g of starchy carbs.

IN-KAGED (my intra-workout) will keep you hydrated, focused, intense, and will allow you to maintain electrolyte function. My RE-KAGED helps recover and replenish my inflamed, catabolic, and free radical-ravaged muscles. Remember to take RE-KAGED before you perform your cardio, which will further increase the transport time as the hydrolysis of this protein takes place after the inclusion of its enzyme breaks down the isolates within.

Today’s shoulder and triceps workout is made up of isolated exercises to further focus on each muscle as a primary mover.



Rear delts are the dreaded weakness on most, myself included, so we will rightfully prioritize them today with lying rear raises lying face down on a bench for support. We will further tear down the fibers in the posterior, anterior, and lateral heads of the deltoid to guarantee separation and definition so they are shoulders worthy of the moniker “pumpkins.”

Now that the synovial fluid has lubricated the joints and the blood flow is in the upper body, it makes sense to torture the triceps. Later, separately, you will perform your calves and upper abs movements in superset fashion before knocking another 55 minutes of cardio.

For these exercises, do 1 set of 10 reps, rest for 10 seconds, drop the weight and immediately do 5 more reps. For the second set, do 1 set of 10 reps, rest for 10 seconds, drop the weight and do 10 more reps. For the third set, do 1 set of 20 reps at the same weight.

Day 23 AM: Shoulders & Triceps
1

Supported dumbbell rear raise

3 sets of 10/5, 10/10, 20 reps, resting one second per rep of each rep in dropsets (for example: in sets 1 and 2, rest 10 seconds before dropset)
Bent Over Dumbbell Rear Delt Raise With Head On Bench Bent Over Dumbbell Rear Delt Raise With Head On Bench

2

Dumbbell deltoid “around the world”

3 sets of 10/5, 10/10, 20 reps
Side Laterals to Front Raise Side Laterals to Front Raise

3

Incline front dumbbell raise

3 sets of 10/5, 10/10, 20 reps
Front Incline Dumbbell Raise Front Incline Dumbbell Raise

4

Machine shrug

3 sets of 10/5, 10/10, 20 reps
Leverage Shrug Leverage Shrug

5

Cable triceps push-down

3 sets of 10/5, 10/10, 20 reps
Triceps Pushdown Triceps Pushdown

6

Overhead cable triceps extension

3 sets of 10/5, 10/10, 20 reps
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

7

Cable triceps kick-back - single arm (shown with dumbbell)

3 sets of 10/5, 10/10, 20 reps per arm
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

8

Cardio

55 min.
Jogging-Treadmill Jogging-Treadmill

9

Twist

300 reps
Twist Twist

Day 23 PM: Calves, Abs, Cardio
Superset
1

Seated Calf Raise

3 sets of 10/5, 10/10, 20 reps
Seated Calf Raise Seated Calf Raise

Weighted sit-up

3 sets to failure
Weighted Crunches Weighted Crunches

2

Cardio

55 min.
Jogging-Treadmill Jogging-Treadmill


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