Kris Gethin's Muscle-Building Trainer, Day 10

New Exercise and Fitness Review

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Today calls for a shoulder smash. What should you eat before your workout? Well, you should never eat nothing—that should be plain enough. You need to have fuel in your tank to promote peak performance.

What you put in your belly before you train can impact how your workout goes, so eat something light. You don’t want a heavy, hard-to-digest meal that will just use up more of your body’s energy. Gethin says he likes to have a fast-digesting carb like white potatoes or rice and some fish or some egg whites. You can also have a protein shake if you don’t want to eat solid foods.

Day 10 Video
Watch The Video – 10:33

• Seated Dumbbell Shoulder Press
  4 sets of 18-20 reps


• Seated Side Lateral Raise
  4 sets of 18-20 reps


• Dumbbell Lying Rear-Delt Raise
  4 sets of 18-20 reps


• Front Incline Dumbbell Raise
  3 sets of 18-20 reps


• Dumbbell Shrug (seated)
  4 sets of 18-20 reps


• Bottoms Up
  6 sets of 18-20 reps


• Cardio
  15-minute intervals: 3 min. easy, 1 min. hard

Workout notes

• 
  

  Kris likes to keep constant tension on his deltoids by stopping his reps before lockout. If you want to try this technique, go for it.

  
  


• 
  

  Do your best to isolate your deltoids for these exercises. It can be easy to rely on your traps, back, and even your hips to get you through the reps.

  
  


• 
  

  Take your abdominal training seriously. Seriously. Don’t skip or half-ass it.

  
  

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Kris Gethin"s Muscle-Building Trainer, Day 10