Workout Routine

Free

The Shoulder Smoker (6-week prog, Dbl KB's)

by Cello76

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Double kettlebell complex, perform all exercise without putting KB's down = 1 set.

Weight selection: Use your Press 12RM.

Week 1: 3 sets. Work: Rest = 1:2, Week 2: 4 sets. Work: Rest = 1:2, Week 3: 5 sets. Work: Rest = 1:2,
Week 4: 4 sets. Work: Rest = 1:1.5, Week 5: 5 sets. Work: Rest = 1:1.5, Week 6: 6 sets. Work: Rest = 1:1.5

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Day 1

swing

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

swing

1×6

High Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

High Pull

1×6

Snatch

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

Snatch

1×6

Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

Press

1×6

Day 2

Snatch

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

Snatch

1×6

Front Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

Front Squat

1×6

Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

Press

1×6

Day 3

Clean

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

Clean

1×6

Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Press

1×5

Front Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

Front Squat

1×6

Snatch

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

Snatch

1×6

Push Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

Push Press

1×6