Big Man On Campus: Week 12, Day 82

Day 82'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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It might be the last day of the Big Man On Campus trainer, but it's not the last day of your fit lifestyle. These past twelve weeks were just the beginning—you must go on.

Day 82: 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 on calf exercises. Achieve a full stretch at the bottom and hold at peak contraction.


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