When I first arrived in India, I had to adapt to a culture that is considerably different than what I was used to, but I’ve wrapped my mind around how life flows here. I’ve settled down and am excited to be part of the country’s growing interest in health and fitness. My hope is to expand the nation’s fitness culture and inspire people to build healthier bodies.
In my mind, there’s no better way to inspire people to train harder and live healthier than to lead by example. Come with me as I smash my shoulders at I Think Fitness in Mumbai. This is one of my favorite shoulder workouts to do. It’s quick, but it’s dirty, and it pumps my delts like nothing else.
During this workout, you’ll learn some of my favorite volume and intensity techniques, as well as some ways to help ensure your delts look good from every angle.
Kris Gethin’s Shoulder Annihilation Workout
Watch The Video – 11:29
![One-Arm Side Laterals]()
![One-Arm Side Laterals]()
One-Arm Side Laterals
6 sets of 12, 10, 8, 6, 4, 2 reps one arm at a time-
Note: If you can, increase the weight as you progress through the sets. Rest 45 seconds between sets.
![Alternating Deltoid Raise]()
![Alternating Deltoid Raise]()
Lateral Raise to Front Raise
6 sets of 12, 10, 8, 6, 4, 2 reps-
Note: Rest only 5 seconds between sets. If you can, go through all 6 sets again.
![Incline Bench Dumbbell Front Raise]()
![Incline Bench Dumbbell Front Raise]()
Incline Bench Dumbbell Front Raise
2 sets of 20 reps-
Note: If you can, increase weight for the second set.
![Upright Barbell Row]()
![Upright Barbell Row]()
Upright Barbell Row
2 sets of 10 reps wide-grip, 10 reps medium-grip, 10-reps close-grip-
Note: Try doing more weight and fewer reps on the second set to really blow up your delts.
Post-Workout Nutrition
After you’re done training, make sure to have your post-workout shake. Your body needs the protein and the calories in order to start repairing. Don’t forget that no matter how hard you work in the gym, it’s good nutrition that brings the best results.
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