The Deadly Sevens Shoulder Swole
I always like springing surprise workouts on the guys that train with me. I usually try to make it something I know they will hate. They hated this one. I called it “The Deadly Sevens Shoulder Swole.” The main portion of the workout goes like this...
- First hang clean and push-press up to a max weight, then do it three times.
- Then take 75 percent of that weight and perform seven high-pulls, one hang clean then seven presses with it as one set.
- Do that for seven sets!
- Sounds simple don’t it? It sucked.
Mine went like this:
- Worked to 120 kg x 3 x 1
- 90 kg x 7 pulls, 1 clean, 7 presses x 7 sets
- Pop-pop was rolling around on the ground when we got done, so I knew I did my job
- Dumbbell side raises: 7 heavy sets until failure
- Rear delt machine: 7 sets until failure
- 40 minutes cardio: elliptical
- Neck work: 4 sets front raises, 4 sets teeth lifts
Show off that yoke!