Kris Gethin's 4Weeks2 Shred: Day 9 - Shoulders & Triceps

Today's shoulder routine starts with the most-neglected part of the upper body. You'll turn it into a strength with DTP-style volume!

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A lot of people ask me about supplement timing with my new line of supplements. Here’s how I recommend arranging it.

Take your Pre-KAGED 30 minutes before you begin your workout so you have adequate blood supply to your connective tissue and mental focus before hitting your first set. Then, my intra-workout, In-KAGED, balances my electrolytes and minerals while hydrating my muscles through its coconut water.

Shoulders & Triceps Workout Kris Gethin's 4Weeks2Shred
Watch the video - 10:02

Immediately following my workout is when I take my Re-KAGED so the isolate can hydrolyze while its free-form aminos repair the damaged fibers for complete recovery. Following this is when I perform cardio, to shuttle these nutrients into the muscle even faster while removing the toxins and lactic acid. Only then you can return to the gym tomorrow with the same intensity, strength and endurance.

Rear delts are the priority today before moving onto the other exercises. Either contract your muscles between sets for a better mind-muscle connection, or stretch them. Both the traps and delts will be finished off together with upright rows. Always focus on pointing your elbows towards the ceiling when rowing up the body.

There are no compound movements in today’s triceps workout. Focus on etching a horseshoe shape into the back of the arms on every contraction while controlling the negative. Stop short of a full stretch on this movement to ensure little strain is placed on the tendons and elbow joint.

Day 9: AM Shoulders & Triceps

Rear deltoid dumbbell raise

4 sets of 10, 10, 10/20, 10/20/10 reps, resting one second per rep of each rep in dropsets (for example: in set 4, rest 10 seconds, then 20 seconds)
Reverse Flyes Reverse Flyes


Hammer Shoulder Press

4 sets of 10, 10, 10/20, 10/20/10 reps
Leverage Shoulder Press Leverage Shoulder Press


Lateral dumbbell raise

4 sets of 10, 10, 10/20, 10/20/10 reps
Side Lateral Raise Side Lateral Raise


Upright Row

4 sets of 10, 10, 10/20, 10/20/10 reps
Upright Barbell Row Upright Barbell Row


Triceps Push-down

4 sets of 10, 10, 10/20, 10/20/10 reps
Triceps Pushdown Triceps Pushdown


Reverse-grip triceps pull-down

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


Lying Triceps extension

4 sets of 10, 10, 10/20, 10/20/10 reps
Lying Triceps Press Lying Triceps Press



40 min.
Step Mill Step Mill



300 reps
Twist Twist

Day 9: PM Cardio


40 min.
Step Mill Step Mill

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