Big Man On Campus: Week 4, Day 26

Day 26'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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Keep rocking your shoulder workouts! By the end of this twelve weeks, you won't be able to get your shirt over your XL shoulders and traps!

Day 26: 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: It's important to use strict form on calf exercises. Achieve a full stretch at the bottom and hold at peak contraction.


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