Burak King is heading to the 2025 Pittsburgh Professional with an in depth prep that incorporates input from the iconic Kai Greene. Right here, the Turkish males’s body competitor stocks a shoulder exercise that in particular makes a speciality of his deltoids.
Burak King made a life-changing resolution 3 years in the past when he approached his hero, Kai Greene, for some coaching recommendation all over a exercise in Boca Raton, FL. The 2 would proceed directly to change into company gymnasium companions, however King would want to suck it up to deliver to hold with one of the most biggest to ever compete on a bodybuilding degree. Thankfully, the younger upstart had a winner’s mindset.
King tells that he competed in 15 bodybuilding competitions ahead of qualifying for his first Olympia in 2022. Now, he’s now not best competing on probably the most greatest phases round, however he’s additionally a revered coach, with WWE superstar Roman Reigns amongst his shoppers.
“My body has changed dramatically,” says King of his coaching with Greene. “I’ve learned so much. like the whole training style.” The bodybuilder explains that he’s discovered to be extra graphic in his means: In lieu of merely coaching a muscle, he now hits it from each and every perspective. That is perceptible within the underneath shoulder exercise, designed to tax the deltoids from more than one instructions.
Burak King’s Colorful Deltoid Exercise
- Twisted-over Barbell Rows (Rear Delt Targeted): 4 units, 20 reps
- Twisted-over Shoulder Carry: 3 units, 20 reps
- Status Dumbbell Facet Lateral Carry: 4 units, 20 reps
- Status Dumbbell Entrance Carry: 3 units, 20 reps
- Upright Barbell Rows: 3 units, 20 reps
- Arnold Press: 3 units, 12 reps
- Seated Dumbbell Press: 3 units, 20/15/12 reps
- Seated Barbell Smith System Press: 4 units, 20 reps
Burak King’s Exercise Breakdown
“We usually start with rear delts and work our way around the shoulder,” explains King. For the uninitiated, the deltoids are the muscle team that serve the shoulder with that “boulder” appearance. Starting with the curved over barbell rows, he crushes the posterior deltoids (the rear delts). “Elbows high, pull the barbell to your neck,” coaches King. “With the bent-over barbell row we are squeezing the rear delts, traps and the entire upper back for all-round density.”
The rear delts also are labored by means of the curved over shoulder raises ahead of he turns to the facet delts with status dumbbell facet lateral raises. The anterior deltoids (entrance delts) are up nearest, courtesy of the status dumbbell entrance carry, generation the upright barbell rows hammer each the entrance and facets of his shoulders.
Channeling the mythical Kai Greene, King offers it his all in each and every exercise, and blasts his anterior (entrance), lateral (facet) and posterior (rear) delts with the famed Arnold Press. Focusing on his entrance deltoid, the seated dumbbell press is up nearest and to complete, the seated smith system press objectives the edges of his shoulders yet another life. In fact, the added great thing about an in depth shoulder figure out like that is that secondary muscle teams might be labored too, such because the biceps, triceps, higher chest, rhomboids, lats, and trapezius.
“I like the weight to go up with each set, for each exercise,” stocks King. “Everything is high reps and high volume with short rest periods. We execute each set back-to-back sometimes as one giant set. The focus here is to get a lot of blood in the muscle while focusing on time under tension and deep contractions.”
Past maximum are content material with merely getting a figuring out in, Burak King is sculpting masterpieces below the watchful vision of a legend. With this high-volume, high-intensity onslaught, your delts will ship. And, in case you’re now not pushing your self with an in depth means like this, you aren’t coaching like a real King. Effort it for your self!