Josef Květoň and his training for brutal shoulders | Czech Viking Series #4

New episode of Czech Viking Series by Josef Květona is here! Watch Pepa's brutal shoulder and triceps workout that he presented just three weeks before the New York PRO competition. One of the most prestigious competitions is fast approaching and Pepa's form is skyrocketing. In our last post, we showed you his stunning shoulders that wowed everyone. Now, Pepa has decided to share his training process to show you how to achieve those shoulders!

Find the full video HERE:

Pepa is trained by one of the leading trainers in our country, Tomas Bures, and therefore he goes through high-volume workouts, during which he lifts a lot of weight in an hour or an hour and a half! In this workout, which you may have seen, we started with one-arm dumbbells with pull-ups to warm up the shoulders and triceps and get the muscles ready for the more challenging part that followed.

We then moved on to overhead presses in a multi-press where we performed two warm-up and three heavy sets. The last set was a drop set where we reduced the load three times and continued until the muscles completely failed. Pepa does not recommend this exercise for people with limited shoulder and scapular mobility.

We then performed challenging one-arm stretches again, where we gradually increased the weight up to the top, hardest series, and then decreased the load three times again. As a final highlight on the shoulders, we put face pulls on the back shoulder pulleys in a superset with the disc lift in front of us. The end of the workout consisted of a triceps triseries with different types of pull-ups for fifteen reps, which was really intense.

Give this workout a try and let us know if you survived!