Shortcut To Size: Phase 2, Week 5, Day 32

Build bolder shoulders, stronger traps, and carved calves. Time to press, flye, and raise the roof on your results.

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By now, you know the drill: load up your iPod, add the earphones, up the volume, and hit the gym with everything you've got. Make every single rep count. Lift like you mean it, like there's nothing else, and build the traps of a titan.

Terms You'll Need To Know

Rest-Pause: During weeks one and two of each phase of the program, you will do a rest-pause set as the last set of each exercise. To do this, reach muscle failure on the last set, then rack the weight and rest 15 seconds. Then continue the set until you reach muscle failure again.

Warm-up Sets: Perform 1-2 warm-up sets of 12-15 reps on the first exercise for all body parts, except abs and calves. Warm-up sets lubricate the joints, send blood to the working muscle, and prepare your body for a heavier load. After your warm-up sets, dive directly into the working sets below!

Day 32: Shoulders/Traps/Calves
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