Bodybuilding

Kris Gethin’s Elite Shoulder Workout

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Today we’re going to do an elite shoulder workout. We’re going to do DTP — dramatic transformation principles — with super sets. We are going to destroy our anterior delts, lateral head of the delts, and the rear head of the delts. If your delts are a weakness, or you find it’s a muscle group you have a hard time connecting with, this workout will help you grow. You’ll feel a huge amount of activation in your shoulders, and you’ll walk away with a powerful pump.

Kris Gethin’s Elite Shoulder workout

Super Sets #1: Anterior Delt Focus
start light and increase weight each set
Standing Military Press

1 set, 30 reps (no rest)
1 set, 20 reps (no rest)
1 set, 15 reps (no rest)
1 set, 10 reps (no rest)




Barbell front raise

1 set, 30 reps (rest 90 sec)
1 set, 20 reps (rest 90 sec)
1 set, 15 reps (rest 90 sec)
1 set, 10 reps (rest 90 sec)




Super Set #2: Rear Delt Focus: start heavy and move the weight down to hit reps
Barbell upright row

1 set, 10 reps (no rest)
1 set, 15 reps (no rest)
1 set, 20 reps (no rest)
1 set, 30 reps (no rest)




Incline Bench Rear Dumbbell Fly

1 set, 10 reps (rest 90 sec)
1 set, 15 reps (rest 90 sec)
1 set, 20 reps (rest 90 sec)
1 set, 30 reps (rest 90 sec)




Super Set #3
Seated Side Lateral Raise

1 set, 10 reps (no rest)
1 set, 10 reps (no rest)
1 set, 10 reps (no rest)
1 set, 10 reps (no rest)
1 set, 10 reps (no rest)




Side Lateral Raise

1 set, 10 reps (no rest)
1 set, 10 reps (no rest)
1 set, 10 reps (no rest)
1 set, 10 reps (no rest)
1 set, 10 reps (no rest)




Dumbbell front raise

1 set, 10 reps (rest 120 sec)
1 set, 10 reps (rest 120 sec)
1 set, 10 reps (rest 120 sec)
1 set, 10 reps (rest 120 sec)
1 set, 10 reps (rest 120 sec)




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