Get Yoked!

Posted by Ryan Munsey on Aug 09, 2012 in Training

Nothing screams strength and power like a thick yoke bulging out form under your T-shirt.

Strong, massive delts, traps, lats, and upper backs look impressive, intimidate your competition, help your other lifts increase, and have huge carryover to increase athletic performance.

Here’s one of my favorite tri-sets for hammering the whole Yoke area.

Get Yoked Tri-Set

• 1-arm DB Press                5 x 1
• Ring Chins                         5 x 10
• Snatch Grip High Pull   8 x 3

Start with about 3 warmup sets on the DB Press working your way up to the heavy singles.

Superset these warmup sets with your first 3 sets of the high pulls.

Then perform 5 tri-sets so it looks like this:

• DB Press (1st Warmup) – 30s x 5-6
• High Pulls – 135 x 3
• DB Press (2nd Warmup) – 45s x 3-4
• High Pulls – 155 x 3
• DB Press (last Warmup) – 60s x 1
• High Pulls – 175 x 3
• DB Press – 80s x 1
• Ring Chins – BW x 10
• High Pulls- 185 x 3
• Repeat Tri-set for 4 more rounds

 

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