Lean Muscle Trainer Hero

Day 81 Shoulders

Today is Thursday, of the last week of the 12-Week Lean Muscle Trainer. Tomorrow we’ll be touching up every part of our upper body to prep for the photoshoot.

We’ll perform reverse DTP exercises for our shoulder workout today. We’ll work our anterior, lateral and posterior delts today. Our first move in the superset is seated dumbbell shoulder presses, this exercise targets our anterior and lateral deltoids. Then we’ll perform rear dumbbell raises, these target our rear delts.

Make sure you watch today’s video to see how I have Kai and Danielle perform today’s ab exercises to failure. We’ll do 3 sets of these sit-up variations to failure.


60 minutes


Seated Dumbbell Shoulder Presses
5 Sets - 30/25/20/15/10 Reps

Rear Dumbbell Raises
5 Sets - 10/15/20/25/30 Reps

Sit-Up Variation
3 Sets - Failure


60 minutes

Gethin’s Go To

For your after pictures, try to wear the same things you wore for the first week and take them in the same background. By using the same clothing and the same lighting, you have a correct understanding of your transformation during these 12 weeks. If you’ve done exactly what I’ve said during this trainer, you’re going to have a fantastic transformation.

What Supp?

During this time in the trainer, it’s very important that you stay on top of your supplementation as well as your hydration, nutrition and sleep. At this point, you can be susceptible to getting sick because your body fat is lower, you’re extremely active and you’re dieting, so your immune system can be compromised. So, make sure you’re having all your required supplements for this trainer to support a healthy body.

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