I always like springing surprise workouts on the guys that all 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% 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 120Kgs x 3 x1
90kg 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 had done my job.

Dumbbell side raises: 7 heavy sets till failure

Rear delt machine: 7 sets till failure.

40 mins cardio- elliptical

Neck work: 4 sets front raises, 4 sets teeth lifts

The Best Gym in the Hood


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