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While everyone goes through rest and recovery mode after surgery, Sheamus is busy smashing personal bests. The Celtic Warrior proved, yet again, how he isn’t one to slow down, even after shoulder surgery.
The WWE veteran is already back in the gym just months after undergoing shoulder surgery on December 30, 2025. He posted an Instagram video on July 17 that caught everyone’s attention on the internet- a new personal best of shoulder presses with 75-lb dumbbells.
“New PB for S. Farrelly post shoulder surgery 75lbs dumbbells x 8,” the Instagram caption said.
This comes just months after recovery from shoulder surgery.
His shoulder injury dates back to mid-2025 when he hurt himself in a match against Rusev. He initially tried managing the pain with injections; however, as the pain got progressively worse, he was forced to undergo surgery.
His comeback, as per this Instagram post, sounds even more impressive when you take a look into Sheamus’ high-intensity training and fitness journey. He was busy setting standards with his brutal workouts, enabling him to stay elite all year round.
The intense gym routine that fueled Sheamus
Sheamus does not shy away from heavy workouts. However, after suffering two herniated discs in his neck, he admitted to steering clear of heavy back squats and relying on safer alternatives like front squats and belt squats. His intensity, however, has not taken a back seat.
Like many, he often felt unmotivated to go to the gym due to its mundane nature.
“I was dreading going into the gym to the same boring stuff, the same workouts, the same thing over and over again. I lost my motivation,” he admitted, as per Men’s Health magazine.
However, that doesn’t mean that he allowed fitness to take a back seat. Instead, he discovered creative ways to make workouts more fun.
“I started doing these kinds of cool, outside workouts with sleds, battling ropes, and wall balls—that sort of stuff, you know? And I was like, this is fun. This is how workouts should be.”
This motivated him to start his own YouTube channel called Celtic Warrior Workouts, where he shared training plans. With the help of his personal trainer, Rob MacIntyre, he developed a four-day workout split. It consisted of the following:
Day 1: Legs
Day 2: Chest and triceps
Day 3: Back and biceps
Day 4: Shoulders and triceps
He also boxes once a week, following three intense 15-minute rounds. He admitted that he learned a lot from watching WWE Superstars, realizing how differently they train. Instead of focusing on lifting the heaviest, they focus on smart training, something Sheamus learned from them.
Smart training and good nutrition are the pillars of Sheamus’ elite strength and fitness. Have you ever taken any workout advice from Sheamus’ YouTube channel?
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