Shoulder Scorcher

John Meadows

by on March 14, 2012

I did this Sunday after my chest workout, and I think my shoulders

were numb and swollen for an hour afterwards. This is one of those
workouts that look like a joke on paper, get will kill you in “real life”.

Shoulders – 16 sets:

Dumbell side laterals – I want you to do 3 sets of 15 simply as warm

up here.

OK, time to turn on the fire…

Superset #1

Spider crawls – We are going to do these with timed today. I want you
to do spider crawls up and down for 60 seconds NONSTOP. Do not
stop. Stand back away from where your hands are planted, and
“crawl” up and down with your finger tips. As you get tired, push your
palm flat into the wall and just slide your hands up and down. This will
be excruciating. Also, remember to keep your hands as far apart as
you can. DO NOT let them come together – fight it!

After 60 seconds of this, do

Bent over rear dumbell laterals – Use a light weight and do 12 full

https://mountaindogdiet.com/training/workouts/shoulder-scorcher/ 2/18/18, 7=53 AM

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 range of motion reps.

Rest 2 minutes and repeat one more time.

Superset #2

Spider crawls – Do this the exact same way for 60 seconds.

After 60 seconds of this, do

Front barbell raises – Do 10 of these. Pull the bar up to eye level. I bet
you anything your delts are so pumped from this you look a few inches
wider.

Rest 2 minutes and repeat one more time.

Superset #3

Spider crawls – Do this the exact same way for 60 seconds.

After 60 seconds of this, do

Dumbell side lateral swings (heavy) – Do 10 of these only. You wonʼt

have the gas to do our normal sets of 25 or so on this.

Rest 2 minutes and repeat one more time.

Here is a video of the spider crawls. My form is a little crappy, I am a

little to close to the wall.

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 Thatʼs it, 12 total sets, and it shouldnʼt take long at all!

See you next month.

Enjoy!
John Meadows

https://mountaindogdiet.com/training/workouts/shoulder-scorcher/ 2/18/18, 7=53 AM

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