Jolt your shoulders and arms with this challenging gauntlet workout.

Thunderstruck workout

Written by Russ Howe PTI, and most recently updated 1 day ago.

2 min read

“Today we’ll be blasting shoulders & arms with sheer brutality. Get ready for the Gauntlet Method – it’s sure to leave your limbs in a state of shock!

Rest between sets is limited to 30 seconds unless stated otherwise.”


1) DB LATERAL RAISE x200 (GAUNTLET METHOD)
(90 sec rest)
* You’ll need 5 pairs of dumbbells, the heaviest pair should be a weight you’d usually use for x20 good reps. Starting with the heaviest dumbbells, perform x20 reps with each set getting progressively lighter, taking mini rest-breaks where you need them. That takes you to x100 reps in total. Your “reward” for making it getting this far is to work back through the gauntlet in reverse, taking you to x200 reps!

2) PRONE DB FLYE x20 – SUPERSET – CAR DRIVERS x20
(3 rounds)
(90 sec rest)
* After smashing your middle delts on the previous exercise, now we switch our focus to rear & front delts.

3) FAMER’S WALK x30 sec – SUPERSET – SINGLE-ARM LINEAR JAMMER x10 each side
(3 rounds)
(30 sec rest)

4) STANDING CONCENTRATION CURL x10 – SUPERSET – DB KICKBACKS x10
(3 rounds)
(60 sec rest)

5) ROPE PUSHDOWN x200 (GAUNTLET METHOD)
(90 sec rest)
* Same concept as the first exercise, but this time we use a cable station and work triceps.

6) CABLE CURL x200 (GAUNTLET METHOD)
(90 sec rest)
* Same concept, but this time for biceps.

Newest Blogs