While researching and writing our new Australian Special Air Service Regiment (SASR) Training Plan, we noticed a particular set of upper body exercises candidates performed to smoke their shoulders and build up the muscles that support the weight of the ruck.
We added a bit to it to make it a full upper body complex we call the “Gorilla Complex.” It’s basically the Quadzilla Complex for your upper body.
We load females at 25# and males at 40-45#. You can use either a barbell or a dumbbell.
Here’s what it consists of:
Bicep Curls
High Pulls
Military Press
Tricep Extensions
Push-ups
If you can imagine (or see from the video), the bar travels up and around your body as you progress through the movements until the Push-ups. Use an underhand grip for Bicep Curls, then go overhand for the rest of the circuit. Tricep extensions are half the reps of all of the other movements.
Depending on reps and load, this complex is great for upper body hypertrophy or muscular endurance.
If you’re an LE Officer, try:
5 Rounds @ 45#/65#
8x Bicep Curls
8x High Pulls
8x Military Press
4x Tricep Extensions
8x Push-ups
Lat + Pec Stretch
Lat + Pec Stretch is the rest between sets – get a stretch, but don’t linger.
For military operators, do:
20-16-12-8-4x for time – 25/45#
Bicep Curls
High Pulls
Military Press
Tricep Extensions
Push-ups
No rest between sets – just keep working as rapidly as possible.