Your Friday or Day 5 workout for each week targets shoulders and upper abs. For this workout, I’m prioritizing rear delts because they’re the most stubborn of the shoulder muscles. And guess what? If you ignore one shoulder muscle at the expense of another, you’re more likely to end up with an injury. At this point rear delts are a good muscle for me to train, and very few people have overdeveloped rear delts compared to other shoulder muscles.

Bus drivers are a unique move, where you grasp hold of one plate with both hands and you raise and twist the weight to the right; then for the next rep you raise and twist the plate to the left.

For your weighted sit-ups, you’ll use a medicine ball for resistance, using those with less weight for your drop sets.

Dr. Kaleb Redden has helped me recover from my injuries, and he offers advice on preventing injury and recovering from it. One of the most important things is that he’s confirming that the moves I’m including are beneficial for my injury, even though I’ll eventually have to have surgery. Dr. Redden gave me the confidence to go through this Trainer series before I had my surgery. That’s crucial—you should always check in with a medical specialist about any injuries you encounter during intense training programs. Proper diagnosis is essential.

Download KrisMBT Training Week2 Day12.pdf, opens in a new tab

Cable Rear Delt Flye

Sets:

Reps:

15 initial
35 total

Strategy:

Drop sets (2)
10 more reps per drop

Person performing a cable rear delt flye on a cable machine in a gym

Person performing standing cable rear delt flye at gym, pulling cables outward to target rear shoulder muscles

Bent-Over Rear Delt Flye

Sets:

Reps:

15 initial
35 total

Strategy:

Drop sets (2)
10 more reps per drop

Man performing bent-over rear delt flye with dumbbells in a gym

Man performing bent-over rear delt fly with dumbbells in a gym, torso parallel to the floor, elbows slightly bent

Standing Shoulder Press

Sets:

Reps:

15 initial
35 total

Strategy:

Drop sets (2)
10 more reps per drop

Man performing a standing barbell shoulder press with a spotter in a gym, viewed from above

Man performing a standing overhead barbell press in a commercial gym, viewed from above

Bus Drivers

Sets:

Reps:

15 initial
35 total

Strategy:

Drop sets (2)
10 more reps per drop

Man performs bus drivers exercise, holding and twisting a weight plate overhead in a gym seen from a low angle

Man lifting a weight plate overhead and twisting his torso while wearing a lifting belt in a gym

Shrugs

Sets:

Reps:

20 initial
50 total

Strategy:

Drop sets (2)
15 more reps per drop

Man performing standing shrugs with dumbbells in a commercial gym, wearing a white T‑shirt and lifting belt

Man performing standing dumbbell shrugs in a gym, wearing a white T-shirt and lifting belt with gym equipment in the background

Weighted Sit-Up

Sets:

Reps:

Failure + 2
sets with lower weights

Strategy:

Drop sets (2)

Man performing a weighted sit-up on gym turf holding a medicine ball

Person performing a weighted sit-up holding a medicine ball on a gym floor

HIIT

Sets:

Reps:

Strategy:

4 minutes easy/1 minute full
intensity for a total of 15 minutes

POST WORKOUT

Get in your RE-KAGED and your HIIT cardio. Then get a good night’s sleep. This weekend you’re going to focus on recovery. You’ve been training hard for 12 days, and your body needs all the help it can get in recovering from the extreme demands you’ve placed on it since the beginning of my intense program.