Today’s workout includes a circuit of 5 moves. You’ll not only target each head of your delts, but you’ll also include a compound move to hit all of them, and you’ll cap it off with a HIIT session of cardio. I’ve built the moves in this order for this circuit: seated lateral raises to hit side delts; seated shoulder pressed to work all 3 heads of the delts; seated rear-delts raises to work posterior delts; then standing front cable raises to work anterior delts.

For your cardio set at the end of the first circuit you can perform your preferred form of cardio, including mountain climbers, jumping jacks, burpees or high knees. You can also mix them up from one set to the next.

Next, we’ll move into a superset that includes standing barbell presses and standing face pulls. Take a look at the video to see how I have Kai emphasize front and side delts for the pressing move.

After that, you’ll train abs. We begin with banded crunches, where you’ll go to failure for each set with 1 minute of rest between sets.

Then, you’ll begin a giant set of abs exercises that includes sit-ups, lying leg raises, and plank. You’ll perform 2 rounds of this giant set, moving from one exercise to the next without resting. At the end of each giant set, you’ll rest for 1 minute.

Workout

Seated Lateral Raises 4 Sets/15 Reps CIRCUIT: Perform 1 set of all 5 moves (seated lateral raises, seated shoulder presses, seated rear-delts raises, standing cable front raises and cardio) in succession without rest, and then rest 2 minutes before the next circuit.
Seated Shoulder Presses 4 Sets / 15 Reps
Seated Rear-Delts Raises 4 Sets / 15 Reps
Standing Cable Front Raises 4 Sets / 15 Reps
Cardio 4 Sets / 1 Minute
Standing Barbell Presses 3 Sets / 15 Reps SUPERSET: Perform standing barbell presses followed immediately by standing cable face pulls, and then rest for 2 minutes between supersets
Standing Cable Face Pulls 3 Sets / 15 Reps
Banded Crunches 4 Sets / Failure Rest 1 minute between sets
Sit-Ups 4 Sets / Failure GIANT SET: Perform sit-ups followed immediately by lying leg raises, then by plank to failure. Rest 1 minute between giant sets
Lying Leg Raises 2 Sets / 10 Reps
Plank 2 Sets / Failure

GETHIN’S GO-TO:

Today we trained much earlier than we have on most days during this 12-week program because Kai had to get on a plane. People always ask me: “What’s the best time of day to train?” And the answer is there is no “best” time to train so long as you get in all of your workouts every day. If you have a preferred time of day, then go with that. But it’s also fine to train at other times of day based on changes in your schedule. Never use a shift in your schedule as an excuse to skip a workout.

WHAT SUPP?

CLEAN BURN® This product contains potent ingredients that help support weight loss. These include green tea extract, Gymnema sylvestre extract, capsicum fruit and chromium complex, all of which can help you accelerate your results on my 12-Week Lean Muscle Program. This product works through multiple mechanisms to support weight loss. These include mobilizing fat from storage and increasing thermogenesis. DOSE AND TIMING: For best results, get in 3 doses (2 capsules per dose) 30 minutes before whole-food meals. You can start slowly with CLEAN BURN, taking in 1 dose for the first day or two, then adding a dose after that. Work up to taking 3 doses per day before meals to boost results while following my 12-Week Lean Muscle Program.

WHAT SUPP?

AMINO SYNERGY® Essential Amino Acids (EAAs) are just that—essential for your progress. Your body cannot manufacture EAAs, which means you need get them through your supplements and nutrition. AMINO SYNERGY provides these crucial EAAs to support your body’s ability to promote muscle protein synthesis, even during times of excessive physical stress and intermittent fasting that you’ll include during this 12-Week Lean Muscle Program. The ratio of fermented amino acids in AMINO SYNERGY is the perfect addition to this program. AMINO SYNERGY also delivers freeze-dried coconut water powder and 124 mg of PurCaf®, and it contains no artificial colors or flavors. DOSE AND TIMING: Get in AMINO SYNERGY at times when you want to fuel your muscles without taking in food or calories. I recommend you take in one scoop during cardio sessions, during fasting, and upon waking.