Today we’re going to focus on weights moves without cardio intervals included in multi-move sets. We’ve used that technique earlier this week, but we have used that technique enough for this week. We’ll come back to it after Kai and Danielle have had a chance to recover from that specific type of intensity.

For this workout, we’ll begin with a combo move that hits both front and middle delts. Follow this immediately with dumbbell lateral raises, and include a drop set for the third set. I also want you to emphasize negatives in this superset. In case you need a refresher, negatives mean that you perform the extension (lowering in this case) phase of the rep far more slowly. I want you to take 2-3 seconds to lower the weights for the last 5 reps of each move in every set of this superset. Check out the video to see how to perform the standing front raise/side raise combo.

The next move is dumbbell rear-delts raises. You’ll perform 10 reps facedown on an incline bench, and then you’ll get up and perform 10 more reps bent over while standing. The second version is easier, so you’ll be using the same weight as a burn out.

Then you’ll perform plate front raises in a similar fashion: 10 reps while seated followed immediately by 10 reps standing to burn out. Again, you’ll get in 3 sets. And then transition to seated barbell presses, also known as military presses. This is the compound move that works all heads of the delts. Both of these moves are stand-alones with 2 minutes of rest between all sets.

Perform banded standing shoulder presses as your burnout move today. You’ll perform 3 sets of 15 reps with only 1 minute of rest between sets. Check out the video to see how this move works—and realize that you’ll stand on the band to secure it—you can also attach it securely to an apparatus if your band isn’t long enough to stand on and press overhead.

We’ll finish off today’s workout with a handful of abs moves. I’m only going to call out a few of these in the chart. The key thing is that I want you to perform 1 set of 4-5 moves with little-to-no rest, taking your midsection to failure with each move.

Workout

Standing Front Raise/Side Raise Combo 4 Sets - 10/10/10+5 Reps SUPERSET: Perform a set of the standing front raise/side raise combo followed immediately by dumbbell lateral raises. Rest 2 minutes between supersets, and include 5 negatives for both moves
Dumbbell Lateral Raises 4 Sets - 10/10/10+5 Reps
Dumbbell Rear-Delts Raises 4 Sets-10+10 Reps Perform 10 reps on an incline bench and then stand and complete 10 more reps. Rest 2 minutes between sets
Plate Front Raises 4 Sets / 10+10 Reps Perform 10 reps seated and then stand and complete 10 more reps. Rest 2 minutes between sets
Seated Barbell Presses 3 Sets / 10-12 Reps Rest 2 minutes between sets
Banded Standing Shoulder Presses 3 Sets / 15 Reps Rest 1 minute between sets
Sit-Ups Variations 4 Sets / 15 Reps You’ll perform about 4 abs moves for 15 reps each. These include hands overhead to legs, alternating leg paddles, overhead bar sit-ups and finish up with plank to failure

GETHIN’S GO-TO: Weight loss may be slowing at this point for you. If that’s the case then you can do what I’ve done with Kai and Danielle, which is to bump slow-digesting carbs a bit. These include brown rice, quinoa, sweet potatoes and yams. Don’t go crazy, just increase for about 25g for about 2 meals a day. This will help prevent your metabolism from slowing so much that you stop losing body fat.

WHAT SUPP?

IN-KAGED® This product is designed to be taken during your workouts. It helps prolong your energy, support ATP regeneration, and buffer lactic acid buildup to ensure you finish your workout as strong as you began. It does so with the quality ingredients it contains, including fermented BCAAS (leucine, isoleucine, and valine), pure L-Citrulline, patented CarnoSyn® (beta-alanine), and coconut water, among others. DOSE AND TIMING: IN-KAGED was formulated to complement PRE-KAGED as part of your PIP stack. Take one scoop of IN-KAGED mixed in water, sipping at it throughout your workout.