Caps done the Chhouk Way

Caps done the Chhouk Way Every once in a while I workout with Eddy Chhouk. The man is a beast. He's about 5'7" but don't judge his worth by his height. I can keep up with his poundages in most exercises and I can even lift some more than him in others but I have to be totally focused and I have to give my complete effort.

Eddy is a great motivator and his workouts are insanely intense. Chhouk loves working his shoulders and this is how he conducts his shoulder workouts. Make sure to stretch and warm up. Keep your lifting belt handy and prepare to be sore the next day.

Behind-the-neck Smith Machine Presses:

            1 set moderate weight x 10 reps

*Chhouk likes to start heavy

            2 sets heavyweight x 6 reps

*These will kill like a bitch but you'll get huge, remember that. Rest just the time it takes for your partner to do his set. The two forced reps on the last set will hurt, you should be purple by the time you put the bar back. Get some water and rest about 2 minutes before you start the Chhouk Press

Seated Chhouk Press:

*This is basically a dumbbell press but you start with your palms facing inwards and you turn them so that they're facing away from you by the time you reach the peak of your movement. Clang the weights together like a man and grunt like you have pair(of balls that is).

            1 set moderate weight x 8 reps

*Have someone behind you to keep you balanced

            2 sets heavyweight x 6 reps

*I told you this was going to be intense. This will hurt but remeber that being huge is our goal. Get some water and hit some Seated Dumbell Laterals

Seated Dumbbell Laterals:

*Keep the weight relatively light in this exercise. It will burn no matter how heavy you go.

            2 light-moderate x 8 reps

These will feel like s**t but are worth doing.

*Get some more water and finish frying your caps with some very heavy Hammer Shoulder Presses

Hammer Shoulder Presses:

            1 set moderate weight x 8 reps
            2 sets heavyweight x 6 reps

*Good stuff! As a football player and a wrestler I can tell you that the neck takes a hell of a beating in practice, games and matches. Building a strong neck not only looks impressive but may very well save your life

Barbell Shrugs:

            1 set lightweight x 12 reps
            1 set moderate weight x 10 reps
            1 set heavyweight x 8 reps

*I hate it when I see some No Future Kid rolling his shoulders to forward or backward during shrugs. Straight up(hold for a beat) and down.

Good, you've gotten through a Chhouk caliber workout. Rest atleast two days before even getting near a gym again. Eat a huge meal, you deserve it now and get some quality sleep.

Forcillo's Gym is based in Toronto, Canada James Forcillo can be contacted by email at forcillosgym@hotmail.com Back to the Workouts