Скачать или смотреть KONG EP 32 Shoulder and Triceps Wave Sets 6 Set Pyramid

KONG EP.32 was a full upper-body pressing assault. This wasn’t just a pyramid — it was a 6-set wave structure across every movement: 10 reps, 8 reps, 5 reps, 3 reps, 8 reps, and 12 reps. Heavy exposure in the middle, volume on both ends.

The session opened with seated shoulder press following the full wave progression. The 5 and 3 rep sets pushed strength, while the final 8 and 12 rep sets forced hypertrophy under fatigue. Immediately after, barbell shoulder press followed the exact same structure, compounding pressing volume and demanding strict form.

Barbell lateral raises carried the wave into isolation work, ensuring the side delts weren’t left behind. Triceps were hit hard with pushdowns, dips, and skull crushers — all using the same 6-set structure. That combination built heavy lockout strength while finishing with metabolic fatigue.

Weeks 5–8 of KONG are where structured overload peaks. This workout blended heavy triples with high-rep finishers for complete shoulder and triceps development.

Strength in the middle. Volume on the edges. Brutal in total.

Drop your overhead press PR below 👇

🏋️ Workout Breakdown

All Movements Followed This Wave:
10 reps
8 reps
5 reps
3 reps
8 reps
12 reps

Exercises:

Seated Shoulder Press

Barbell Shoulder Press

Barbell Lateral Raises

Tricep Pushdowns

Dips

Skull Crushers