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Shortcut To Size: Phase 2, Week 7, Day 46

Shortcut To Size: Phase 2, Week 7, Day 46

Build bolder shoulders, stronger traps, and carved calves. Time to press, row, and raise the roof on your results.
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Build bigger shoulders; they bear multiple benefits. Round, bold delts make waists look smaller, give your body a more athletic look, and separate your physique from the pack. Strong, defined traps are equally important. Shoulder girdle strength is incredibly useful, and strong shoulders will enhance any outfit. Look big, lift big.

Terms You'll Need To Know

Drop Set: During weeks three and four of all phases, you will do a drop set as the last set of each exercise. To do this, take the last set to muscle failure, then immediately reduce the weight by 25-30%, and continue the set until 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 46: Shoulders/Traps/Calves
Get Your Daily Meal Plan Here

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About The Author

Jim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...

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Plantchamber

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Plantchamber

Is there a particular reason for mixing up the exercises only on this day? Usually it is 3/4 exercises for one muscle group then, the same amount for the next, but on this it is shoulders, traps, shoulders, shoulders, traps. Any advice would be much appreciated

Oct 17, 2012 6:03am | report
 
tylerthehulk

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tylerthehulk

I know what you mean like is their a specific order? I usually just do whichever area is open at the time

Oct 26, 2012 3:15pm | report
Anthony822

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Anthony822

The first set of exercises are all for different areas of the delts. The only direct traps exercise is barbell shrugs.

Feb 27, 2013 10:58am | report
Anthony822

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Anthony822

The first set of exercises are all for different areas of the delts. The only direct traps exercise is barbell shrugs.

Feb 27, 2013 10:58am | report
andrewk1991

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andrewk1991

Anthony is right.
Shoulder press- Delts, supraspinatus
Upright row- Delts, supraspinatus, traps ( should be mostly shoulder though)
Lateral raise-medial delt, supraspinatus
Front rasie- anterior delt
rear lateral raise- posterior delt, rhomboids, traps (should be mostly felt in post delt)

Mar 13, 2013 8:09pm | report
andrewk1991

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andrewk1991

The first muscle listed per exercise is the main one worked. If you are feeling it the other groups more focus on your form to engage the appropriate muscle group.

Mar 13, 2013 8:11pm | report
Showing 1 - 6 of 6 Comments

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