Workout of the week! Shoulder gauntlet!

This is a regular blog blast that I used to run back in the beginning stages of my blog, so I thought it about time to run with it AGAIN!

Sometimes after hitting really heavy weights, or if you are looking for a way to really smash a target muscle group, drop sets are the answer!

SO here is my work out of the week – the Shoulder Gauntlet

The workout take approximately 10-15 minutes depending on how many you smash. The intensity level is high and it involves a snatch move that is best performed by those already experienced in using the technique well before using it in this level of exercise.

Ever wanted to test your shoulder and lat prowess? Put this at the end of a shoulder day, chest day or combine with a mixed workout session.

Get 3 bars set up with weights that drop from heavy to light, with 5 or so kg’s of increments between them. If you feel keen, set up some light weight dumbbells at the end of the run.

The bars require “16 of your best”. WHAT THE HECK ARE YOU TALKIN BOUT WILLIS? “16 of your best” is 8 standard standing shoulder presses, then 8 presses but with an upright row added for each press. i.e shoulder press, come back to chest level, drop your bar over and towards the front  till you are in the start position for a upright row. Then upright row and flip your stance back to the shoulder press start position. REPEAT.

Do this "16 of your best" for each of the 3 pre prepared bars laid out in front of you, try not to resort to a push from the legs to help in the shoulder push and ensure that you do not loose form on your back posture.

Once at the end of the 3 bars, no rest between each, grab the smaller dumb bells and carry out individual front shoulder raises.

That, is the end of 1 set!

Repeat for the desired sets. (3-4 if you are keen, or more)

Each set will have you doing, 48 shoulder presses, plus the added raises, not to mention that extra movement for the upright row.

Enjoy and you are welcome!