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Delts of the DAMNED Workout

July 16, 2015 | 0 Comments
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Is the PAIN worth it?

How far would you push your physical limits to get results?

Sometimes you have to get a little CRAZY, switch on your inner masochist and F#@K some S$!T UP!

This workout will NOT be fun! You will NOT enjoy it!

But if you condemn yourself to its eternal PUNISHMENT, you will GET RESULTS!

 

The pain in this workout is Sick…REVolting…DISGUSTING! 

You WILL need the following:

  1. A Devilish Pre-Workout Supplement Stack
  2. An Intraworkout Supplement with carbs
  3. A pair of TMJ Lifting Straps

Exercise 1: Hammer Strength Shoulder Press

The Hammer Strength Shoulder Press will be used first to HEAT things up, get some blood to the shoulder girdle and set the tone for the rest of the workout. For the first couple sets we are aiming for 12-15 reps and a very light weight to get a ‘feel’ of the movement and reduce any risk of injuring a cold and unprepared muscle.

The working sets are where things are going to get real ROUGH! We are going to use a highly specialized MYO-Rep protocol we like to call the DEVILS 666.

Continue reading if you DARE…  

You will perform the following for 6 total sets. Choose a weight that allows you to perform an ‘activation’ set of 6 reps close to failure, rack the weight resting 6 breaths (approx 15 sec) and begin the first Myo-Rep set of 6 reps, rack the weight again resting 6 breaths and perform another Myo-rep set of 6 reps.

Continue with this short ‘rest to work’ ration until you have performed a total of 36 Reps… Repeat this for 6 Total Sets….

6x6x6 = 216 reps, that’s CRAZY talk!

Set 1: Warm-up with a light weight for 15 reps

Set 2: Warm-up with a light weight for 12 reps

Set 3: Warm-up with a moderate weight for 8 reps

Set 4 – 9: Complete an ‘activation’ set of 6 reps, rest 6 breaths, perform another 6 reps, rest 6 breaths, continue this ‘rest to work’ ratio for a total of 36 Reps (6×6)

 Exercise 2: Machine Side Lateral Raise

Up next is a DEVASTATING combination of full and partial reps to target the lateral head of the shoulders. We recommend using a side lateral machine because of the ‘hitch’ technique that we will adopt for this movement, however cable laterals can also suffice if necessary. Using the machine reduces body swing which tends to creep in during standing variations of the lateral raise, this will enable greater ‘mind muscle’ connection throughout the movement and MORE muscle growth for the targeted lateral head. 

Ok, we are starting with straight sets of 10-15 reps for the first couple working sets just to get things moving before the ‘FUN’ starts. To increase the Time Under Tension (TUT) we’re throwing in some partial ‘hitch’ reps, after reaching failure have your training partner help you lift the machine/cable to the top of the lateral raise then FIGHT as hard as you can to perform as many partial reps possible, using a short 2-3 inch ‘hitch’… This should have those delts PUMPED as HELL!

Set 1: Warm-up with a light weight for 15 reps

Set 2: Warm-up with a light weight for 12 reps

Set 3: First working set using a weight that will cause failure at 12 reps

Set 4: Second working set using a weight that will cause failure at 10 reps

Set 5: Third working set, use a weight to cause failure at 10 reps, then perform as many ‘hitch’ partial reps as possible.

Set 6: Fourth working set, use a weight to cause failure at 8 reps, perform as many ‘hitch’ partials as possible, immediately drop the weight by 20%-30% and rep out until failure. 

Exercise 3: Smith Machine Upright Row

Pressing isn’t the only way to add SLABS of muscle to your shoulders, the upright row is a fantastic exercise to help balance out all the pressing and hit the trapezius in the process. Set the smith machine to a height that is just below your waist in front of your thighs, grabbing the bar with a slightly narrower than shoulder width grip. A few tips for this movement, using TMJ Wrist Wraps or a false grip will take out some of the forearm action creating greater overload on the shoulder, also focus on leading with the elbows they should always be higher than your forearms to ensure you are truly using the shoulders as the prime mover. 

Set 1: Warm-up with a light weight for 15 reps

Set 2: Warm-up with a moderate weight for 12 reps

Set 3: First working set, use a weight to cause failure at 12 reps. Rest 20 seconds, then finish off with another 4-6 reps (rest-pause set)

Set 4: Second working set, increase weight to cause failure at 10 reps. Rest 20 seconds, then finish off with 4-6 reps. Rest another 20 seconds, get another 2-4 reps (double rest-pause set)

Set 5: Third working set, increase weight to cause failure at 8 reps, drop half the weight for another 12 reps (dropset), then drop the weight in half once more (double dropset) and GO until you can GO no more!

Exercise 4: Dumbbell Side Laterals (Run The Rack)

Ok four exercises DEEP, it’s time for the FINISHER! We are going to use a VERY high volume Run The Rack Pyramid to PUMP up those delts! Position yourself in front of the dumbbell rack and begin with a weight that is around 60% of what you typically use for a 10-12 rep set. Hit your 10-12 reps then immediately grab a pair of dumbbells that is one increment heavier (2-3kg) and perform another set 1-2 reps shy of failure, continue to increase the weight by 2-3kg until you reach a set where you fail at 6 reps…NOW time to flip that B!$ch… Drop down 2-3kg from your heaviest set and rep out until failure, without rest drop another 2-3kg and begin another set until failure. Continue ‘running’ down the rack until you reach a set of dumbbells so light that they could be used for JAZZERCISE!

To Keep your form ‘One-hundred’ make sure to check out the full instructional video of Dumbbell Side Laterals.

Set 1: Choose a weight that is approx 60% of what you could do for 10-12 reps. Perform 10-12 reps using this weight, without rest go to the next set.

Set 2: Increase the weight by one increment, perform 8-10 reps. Without rest go to the next set.

Set 3: Increase the weight by one increment, perform 6-8 reps. Without rest go to the next set.

Set 4: Increase the weight by one increment, perform 4-6 reps. Without rest go to the next set.

Set 5: Decrease the weight by one increment, perform 4-6 reps. Without rest go to the next set.

Set 6: Decrease the weight by one increment, perform 6-8 reps. Without rest go to the next set.

Set 7: Decrease the weight by one increment, perform 8-10 reps. Without rest go to the next set.

Set 8: Decrease the weight by one increment, perform As many DAMN reps as you CAN!… Time to lay on the floor!

 

There you go HELL and back!

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