*See video. Work up to a 1- to 10- rep max and rotate with a similar movement each week. Opt for any variety of deadlift you like (ex. trap bar, sumo, conventional, deficit deadlifts or rack pulls).
Exercise 4 of 6
Mass Gains – Dumbbell Shrug
Equipment
Sets
3
Reps
12-15
Rest
60-90 sec
Exercise 5 of 6
45-Degree Back Raise
Equipment
Sets
--
Reps
50
Rest
60-90 sec
*Take as many sets as needed to get to 50 total reps.
Exercise 6 of 6
One-Arm Dumbbell Farmer’s Carry
Equipment
Sets
2
Reps
as far as possible
Rest
60-90 sec
*Hold a heavy dumbbell in one hand and walk as far as you can while keeping your torso upright and straight. Alternate sides each set.
