Kaged Muscle CEO Kris Gethin is known for many things. However, the one thing that separates himself from most other bodybuilders is the intensity of his workouts.
Recently, Kris joined the M&S team at the Muscle & Strength Headquarters in Columbia, SC.
Between sharing nutrition and training tips with us, he completely annihilated his shoulders with this killer shoulder workout.
In this workout, Kris utilizes an extreme giant set. The reason that Kris incorporates giant sets and drop sets into his workouts is so he can burn more calories during the course of his weight lifting sessions.
This is especially helpful while on a cutting phase. As Kris mentioned, he enjoys to keep his caloric intake rather high to ensure he is getting the proper nutrients his body needs to fuel his workouts and protein synthesis. With that said, he still needs to find ways to be in a caloric deficit to burn fat and get shredded during his cutting phases.
High intensity workouts like this allow him to do just that.
Kris grabs his preworkout, Pre-Kaged, chugs it and begins his complete deltoid destruction.
Kris Gethin’s Shoulder Giant Set
Kris begins his giant set with side lateral raises to failure before moving to seated side lateral raises. Kris uses different techniques when performing the standing and seated versions of the lateral raise.
While standing, he keeps his arms elongated and utilizes the movement to pre-exhaust the deltoid before really targeting it in the next movement. When seated, he compacts the movement by keeping the elbows bent and focusing on moving the weight with only the shoulder muscle.
After the lateral raises, Kris moves into a standing plate front raise. In this exercise Kris brings the plate above his head while raises it in front of his body. After bringing the plate overhead, Kris focuses on slowly working the eccentric motion (lowering it) back down in front of his body.
After reaching failure with the plate front raises to overhead, Kris takes a seat to perform seated alternating dumbbell front raises. Kris aims to reach failure again before moving to a rear delt movement.
Kris targets the rear delts by performing rear delt lateral raises on an incline bench. By supporting his back lying on an incline bench, Kris is able to really hone in on the contraction of the rear delt. The last movement of this giant set is bent over rear delt raises.
For each exercise, Kris performs the exercise to failure, but aims for 15 reps. If he reaches failure prior to hitting the 15 reps, Kris applies the rest-pause method to allow him to perform all 15 reps before moving on to the next exercise.
Since the workout consists of 6 exercises all performed one right after the other, you’re not going to be able to utilize heavier weights. If you give this workout a shot, be sure to select weights that will allow you to complete all the movements while aiming to hit 15 reps.
Kris performs this giant set for 4 circuits or rounds before moving on to other movements that target his traps.
Kris Gethin’s Trap Superset
When targeting his trap muscles, Kris elects to keep his trap exercises separate from his shoulder giant set routine.
Kris begins his trap superset with upright rows. Once he reaches failure, he moves onto his final movement, trap bar shoulder shrugs.
Give Kris’s workout a try during your next shoulder session and be sure to let us know how it goes in the comments section below!