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Buff Dudes And The 9-Week Journey For The Goblet Of Gains: Day 59, Shoulders and Traps

How do you tell a Buff Dude from a mere mortal? Big shoulders and big traps. Yeah!

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The four upper-body exercises in this workout are your key to boulder shoulders, those massive knobs that top the prized V-taper. The face pulls, barbell and dumbbell lateral raises, and front raises will test your lifting ability today. But this is the last chance in this program to target your delts with such intensity. Don't hold back!

Day 59: Shoulders and Traps
1

Hang Clean Press

4 sets of 10 reps
Hang Clean Hang Clean

Superset
2

Barbell Face Pull (shown with cable)

4 sets of 10 reps
Face Pull Face Pull

Bent-Over Lateral Raise

4 sets of 10 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

Superset
3

Barbell Front Raise

4 sets of 10 reps
Barbell Front Raise Barbell Front Raise

Dumbbell Lateral Raise

4 sets of 10 reps
Side Lateral Raise Side Lateral Raise

4

Seated Dumbbell Shrug (shown standing)

4 sets of 10 reps
Dumbbell Shrug Dumbbell Shrug

5

Otis-Up

3 sets of 10 reps
Otis-Up Otis-Up


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