A special look at what it’s like to train along side Team Body Spartan
Team Body Spartan Founder, Gabe Tuft, and Brand Ambassador, Brandon Griffith, acquiesce the request of Ronnie Connant to put him through a shoulder workout. While many ask, there’s only a small handful that are selected to workout with the Body Spartans. It takes heart, a focused mind, and the will to push yourself beyond what you thought was possible. If you workout with the Body Spartans, you will find out exactly what you are made of and exactly how hard you are willing to push your mind and body.
The video below highlights some of the more grueling moments of the workout. While the weight may seem light in some of the scenes, keep in mind a few things:
- Ronnie is only 21 and this is his first time training as if he were training for a competition.
- The entire workout consists of little of no rest in between sets, drop sets and giant sets (4 or more exercises comprising one set), and high reps (12-30 reps on all exercises).
Warning: Explicit language
Team Body Spartan Shoulder Workout
Below is the full workout that Gabe and Brandon put Ronnie though. Do NOT attempt this workout unless you are willing to be put through a grueling two hours of shoulder bursting insanity.
Seated Dumbbell Shoulder Press
To maximize tension on the shoulder muscle during this exercise, lower the weights as far as you can (past the 90 degree mark) and then press the straight up. Pretend as if they were a barbell, rather than dumbbells. For this shoulder workout, we’re going to avoid bringing the dumbbells together and touching the weights at the top. This takes the stress off of the deltoids and uses the triceps instead. By performing a “soft lock” at the top (not fully locking your elbows), you’ll maximize the tension on the deltoids as well. These two tweaks will ensure you work harder than you have before.
|1||No||20||40 lbs||1 minute|
|2||No||15||80 lbs||1 minute|
|3||No||12||100 lbs||1.5 minutes|
|4||No||10||110 lbs||1.5 minutes|
Seated dumbbell lateral raises
Refer to the tip from Gabe in the video below when you do these.
|1||No||15||35 lbs||1 minute|
|2||No||15||40 lbs||1 minute|
|3||No||15||45 lbs||1.5 minutes|
|4||No||15||45 lbs||1.5 minutes|
The Body Spartan Shoulder Giant Set
Four exercises in the circuit. No rest in between exercises or at the end of each circuit, except for walking to the next exercise.
Repeat this circuit four times
|1-4||Barbell front raise||15-20||85 lbs||None|
|Seated Hammer Strength Press (reverse)||15||2 plates||None|
|Dumbbell front raises (simultaneous)||15||40 lbs||None|
|Arnold Press||15||65 lbs||None|
Ultra wide-grip bent over barbell rows super set with rear delt cable crosses
Grab the barbell as wide as you possibly can and pull, flaring your elbows forward to recruit the rear delts. If your elbows aren’t nearly perpendicular to your spine, you’re using more of your lats than your rear delts.
|Yes||20||50 lbs||1 minute|
Grab a 45 lb plate and perform the exercises below with no rest in between sets. The front raises should be performed so that you hold the plate by the hand holes with your thumbs facing up (supinated). Raise the plate like you’re doing a front raise. At the top of the movement, “turn the wheel” to the left and then lower the weight. On the next rep, just do a regular front raise. On the third rep, “turn the wheel” to the right at the top of the movement. Repeat this pattern for the entire set.
The overhead press can be seen in the video at the top of the page. Same with the push motion of the set. Finally, for the upright row, grab one of the hand holes on the 45 lbs plate with both hands and perform a standard upright row.
Repeat this circuit 2 times
|1||Plate upright row||20-30||45 lb plate||None|
|Plate overhead press||20-30||45 lb plate||None|
|Plate push press||20-30||45 lb plate||1 minute|
If you survive, tag us in your shoulder workout video
We want you to experience what Ronnie experienced and know exactly how hard he worked. Adjust the weight for your level of experience as we did with Ronnie and tag us in your videos! OR comment below and let us know your thoughts.