Big Man On Campus Week 1, Day 5

Day 5's lesson is all about building big traps and shoulder caps. Steve Cook will teach you the best way to get big.

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Listen up, Big Man: In your busy schedule of classes, work and chasing girls, you need to make time to train your shoulders. No physique is complete without big shoulders and defined traps.

Sure, you trained yesterday, but your shoulders don't care if your legs are sore. That's why we're going to hit your delts heavy and hard. Let's grow.

Big Man on Campus Shoulders, Traps, and Calves
Watch The Video - 11:40


Day 5: Delts, Traps and Calves
1

Cardio warm-up

5 minutes
Running, Treadmill Running, Treadmill

2

Dumbbell Shoulder Press

3 sets of 12-16 reps, 60-90 seconds rest, Drop set on last set
Dumbbell Shoulder Press Dumbbell Shoulder Press

3

Side Lateral Raise

3 sets of 10-12 reps, 30-60 seconds rest Triple drop set on last set
Side Lateral Raise Side Lateral Raise

4

Reverse Machine Flyes

5 sets of 10-14 reps, 30 seconds rest
Reverse Machine Flyes Reverse Machine Flyes

superset
5
Standing Front Barbell Raise Over Head Standing Front Barbell Raise Over Head

Upright Barbell Row

3 sets of 10-14 reps, 60 seconds rest between supersets
Upright Barbell Row Upright Barbell Row

6

Barbell Shrug

1 Warm-up set of 8-12 reps, 4 sets of 8-12 reps, 60 seconds rest
Barbell Shrug Barbell Shrug

7

Standing Calf Raises

4 sets of 10 reps, 30-60 seconds rest
Standing Calf Raises Standing Calf Raises

8

Donkey Calf Raises

4 sets of 10 reps, 30-60 seconds rest
Drop set on every set
Donkey Calf Raises Donkey Calf Raises

9

Seated Calf Raise

4 sets of 15 reps, 30-60 seconds rest
Seated Calf Raise Seated Calf Raise
NOTE: Important to use strict form. Achieve a full stretch at the bottom and hold at peak contraction.


Bigger Man Tips

Mental Strength

To get ready for this intense shoulder workout, close your eyes and see yourself absolutely crushing the lifts. This workout is demanding, but the more you do to prepare and motivate yourself, the better off you'll be.

There's a strong connection between visualization and great results.

Class Notes

Shoulder and trap training is great for using many different techniques, but I always make sure to use progression. Every week, add more weight, don't rest as much, or do more reps than you did the week before. Every week, break records.

We'll be doing compound and isolation movements. When doing multi-joint movements, plan on taking 60-to-90 seconds rest; for isolation movements, shorten your rest to 30-to-60 seconds.

I work shoulders and traps together because they work very closely. Any time your hands go above your shoulders, your traps come into play.

For some of these exercises, you'll be doing fewer reps the heavier you go. Your form needs to be on point for every lift. Don't allow the heavy weight to move you the wrong way. You're in charge of your body.

Exercise Tips

Dumbbell Press

Every set, you're going to increase the weight and drop the number of reps. Challenge yourself. Stay within the prescribed rep range, but make sure you're hitting failure every time. On the drop set, try to get the same number of reps you did on the set before.

Stay within the prescribed rep range, but make sure you're hitting failure every time.
Stay within the prescribed rep range, but make sure you're hitting failure every time.

Lateral Raises

I call this triple-drop set 'running the rack.' It's a great way to completely burn out your shoulders. On that last rep, hold the weight for as long as you can. You might hate me when you're doing it, but by the end of these 12 weeks, you'll thank me.

Reverse Pec Deck Flye

This movement is going to hit your rear delts. I never let the machine go back to its resting point. I keep tension on my rear delt muscles the entire time for maximum stress and growth.

Front Raise and Upright Row

For the front raise, keep your palms facing up. It's the best way to activate the muscle fibers and tie in those anterior delt and pec insertions for nice separation. The cuts are going to come!



Use a wider grip for the upright row. It might seem wider than you're used to, but I think this way is much more efficient. Close-grip upright rows can involve too much forearm. By utilizing a wider grip, you'll more effectively target your shoulders and traps.

Barbell Shrugs

You don't need a ton of weight to increase your trap size. Concentrate on good form and squeeze each rep at the top. Instead of knocking these out as fast as possible, lift the weight under control with perfect form.

I only use straps on my last set when the weight is too heavy for me to hold.

Concentrate on good form and squeeze each rep at the top.
Concentrate on good form and squeeze each rep at the top.
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