• Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

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Barbell Full Squat
4 sets, 5, 3, 1, 1 reps (Dropset on last set)
Kettlebell Hang Clean
4 sets, 10-12 reps
Standing face pull
4 sets, 10-12 reps
Standing dumbbell shrug
3 sets, 8-10 reps
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As a side note, moves like the Farmer's Walk and Yoke Walk have a profound effect on building life-changing traps. Consider using them instead of/in addition to your shrugs.

Don't get called a pencil-neck geek ever again, and don't get trapped by anything!

Get to the gym now and start working on your Yoke!

About the Author

Mark Bell

Mark Bell

I used to be known as JackAss from my days at elitefts.com, or Smelly from the feature film documentary 'Bigger, Stronger, Faster.'

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