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The Big Yoke Workout

Build the thick neck, traps, and shoulders of an NFL pro

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Nothing says you're a dedicated lifter and true athlete more than a massive yoke—that is, the muscles of the neck, traps, and rear delts. They command instant respect. They say you are more than a guy who just wants to look good at the club. Few guys have the region mastered, and those who do are not to be messed with: soldiers, football players, wrestlers, and mixed martial arts fghters. Here's how to join their ranks.

How it Works:
The cornerstones of our program are built around deadlifts, power cleans, direct neck training, and shrugs. Working these exercises as prescribed on the following pages into your existing routine should be enough to produce impressive results, but to ensure your success you can follow the sample plan shown here.

Directions:
Frequency: Perform each workout (1, 2, 3, and 4) once per week. You can do workouts on back-to-back days (but no more than two before a rest day) or rest a day between each session.

Time Needed: 45-60 min.

How to Do It: Perform exercise pairs (marked A and B in alternating fashion. So you'll do one set of A, rest, then one set of B, rest again, and repeat for the prescribed sets. Perform the remaining exercises as straight sets, completing all the prescribed sets for the move before moving on to the next.

The Workouts

Workout 1
Workout 2
Workout 3
Workout 4

Apply 5/3/1 Method for Added Strength

See Also:
Yoke Workout Videos
Fitness editor Sean Hyson demonstrates several moves

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