Burak King is heading to the 2025 Pittsburgh Professional with an in depth prep that features enter from the enduring Kai Greene. Right here, the Turkish males’s physique competitor shares a shoulder exercise that particularly focuses on his deltoids.
Burak King made a life-changing choice three years in the past when he approached his hero, Kai Greene, for some coaching recommendation throughout a exercise in Boca Raton, FL. The 2 would go on to turn out to be agency fitness center companions, however King would wish to suck it up with a view to dangle with one of many biggest to ever compete on a bodybuilding stage. Happily, the younger upstart had a winner’s mindset.
King tells M&F that he competed in 15 bodybuilding competitions earlier than qualifying for his first Olympia in 2022. Now, he’s not solely competing on among the greatest phases round, however he’s additionally a revered coach, with WWE celebrity Roman Reigns amongst his purchasers.
“My physique has modified dramatically,” says King of his coaching with Greene. “I’ve realized a lot. like the entire coaching fashion.” The bodybuilder explains that he’s realized to be extra detailed in his strategy: As an alternative of merely coaching a muscle, he now hits it from each angle. That is evident within the under shoulder exercise, designed to tax the deltoids from a number of instructions.
Burak King’s Detailed Deltoid Exercise
- Bent-over Barbell Rows (Rear Delt Targeted): 4 units, 20 reps
- Bent-over Shoulder Increase: 3 units, 20 reps
- Standing Dumbbell Aspect Lateral Increase: 4 units, 20 reps
- Standing Dumbbell Entrance Increase: 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 Machine Press: 4 units, 20 reps
Burak King’s Exercise Breakdown
“We normally begin with rear delts and work our method across the shoulder,” explains King. For the uninitiated, the deltoids are the muscle group that present the shoulder with that “boulder” look. Starting with the bent over barbell rows, he crushes the posterior deltoids (the rear delts). “Elbows excessive, pull the barbell to your neck,” coaches King. “With the bent-over barbell row we’re squeezing the rear delts, traps and the complete higher again for all-round density.”
The rear delts are additionally labored by the bent over shoulder raises earlier than he turns to the facet delts with standing dumbbell facet lateral raises. The anterior deltoids (entrance delts) are up subsequent, courtesy of the standing dumbbell entrance elevate, whereas the upright barbell rows hammer each the entrance and sides of his shoulders.
Channeling the legendary Kai Greene, King offers it his all in each exercise, and blasts his anterior (entrance), lateral (facet) and posterior (rear) delts with the famed Arnold Press. Concentrating on his entrance deltoid, the seated dumbbell press is up subsequent and to complete, the seated smith machine press targets the edges of his shoulders yet another time. In fact, the added fantastic thing about an in depth shoulder work out like that is that secondary muscle teams can be labored too, such because the biceps, triceps, higher chest, rhomboids, lats, and trapezius.
“I like the load to go up with every set, for every train,” shares King. “All the pieces is excessive reps and excessive quantity with quick relaxation intervals. We execute every set back-to-back typically as one large set. The main target right here is to get lots of blood within the muscle whereas specializing in time beneath stress and deep contractions.”
Whereas most are content material with merely getting a understanding in, Burak King is sculpting masterpieces beneath the watchful eye of a legend. With this high-volume, high-intensity onslaught, your delts will ship. And, for those who’re not pushing your self with an in depth strategy like this, you aren’t coaching like a real King. Strive it for your self!