BIG MAN'S WHOLE WORKOUT

Description : This workout is focusing on your shoulders. The best way to gain shoulders (for me): 1-8 week: Delta Force Big Man Workout 9-10 week: Hold Body Workouts

Monday Shoulders ( + Triceps and Chest )
Body Part Exercise Name Rest Time Reps Sets Shoulders  Barbell Shoulder Press 60 Sec. 12 3 Shoulders  One Arm Side Lateral 75 Sec. 10 6 Shoulders  Barbell Shrug 60 Sec. 15 3 Shoulders  Barbell Up Right Row 75 Sec. 12 3 Chest Wide-Hands Push Up 90 Sec. 20 2 Shoulders  Dumbbell Front Raise 75 Sec. 10 6

Tuesday Quads and Calves, Glutes and Hams ( + Back )
Body Part Exercise Name Rest Time Reps Sets Upper Legs  Smith Machine Squat 90 Sec. 10 5 Back  Barbell Deadlift 90 Sec. 3 3 Upper Legs  Dumbbell Walking Lunges 90 Sec. 20 2 Upper Legs  Dumbbell Step Ups 60 Sec. 20 2 Lower Legs  Standing Dumbbell Calf Raise 30 Sec. 20 4

Wednesday Core ( + Glutes, Back, Chest, Shoulders, Triceps )
Body Part Exercise Name Rest Time Reps Sets Abs  Butt-Ups 60 Sec. 30 3 Abs  Side Bridge 60 Sec. 30 6 Abs  Lower Back Curl 60 Sec. 30 3 Abs  Side Bend 60 Sec. 20 6 Abs  Cable Crunch 90 Sec. 12 3 Chest Wide-Hands Push Up 90 Sec. 20 2

Thursday DAY OFF!

Friday Shoulders ( + Biceps, Triceps, Forearms and Back )
Body Part Exercise Name Rest Time Reps Sets Back  Chin-Up 30 Sec. 5 4 Shoulders  Dumbbell Shoulder Press 60 Sec. 12 3 Shoulders  Dumbbell Raise 75 Sec. 10 3 Shoulders  Snatch Shrug 75 Sec. 15 3 Shoulders  Reverse Flyes 60 Sec. 10 3 Shoulders  Dumbbell Rear Delt Row 75 Sec. 12 6

Saturday DAY OFF!

Sunday DAY OFF!