DUMBBELL PRESS 3 sets 12-16 reps drops set on last set LATERAL RAISE 4 sets 10-13 reps triple drop set on last set REVERSE PEC DEC 5 sets 10-14 reps SUPERSET FRONT RAISE AND UPRIGHT ROW 3 set 10-14 reps BARBELL SHRUG 1 WARMUP 12-15 reps 4sets 8-12 reps
yep today my shoulder day. i've been continuing big man on campus plan past 7 months.shreded 30 lbs weight and 10 percent body fat. changed my lifestyle. thanks steve
did u guys start this as a beginner? I have only been doing bro splits for 3 months, would you recommend that I start the big man on campus routine, or start doing full body workouts?
You gotta keep the weight off for two years to reset your default weight. Your body is desperately trying to go back to your original weight. If you maintain to two years your body will realize this is your new default weight.
Thomas Jeffrey don't use so much weight to were you can't control the weight up or down. good form and. it bouncing the shit out of it. controlled full range motion is key for muscle growth. just my opinion take it how you want.
I think it's funny when people change halfway through their workout, after they get more self confidence. Do your thing man! Especially on a workout video, don't hide your muscles? Other than that, nice video :)
he did not change clothes. he, like most people who know their way around a gym, wears a sweatshirt until he knows he is warmed up. watch any of the bodybuilders workout. it is a pump cover, nothing to do with confidence. he probably has the best body of 99% of the time he is in a gym. think about it
Dumbbell Press 3 Sets last set drop set reps to failure 12-14 Reps Lateral Raise 4 Sets 10-12 Reps Triple Drop Set on last set Superset Front Raise Upright Row 3 Sets 10-14 Reps Barbell Shrug 1 warmup 12-15 Reps 4 sets 8-12 reps
Is it fine to train shoulders and traps on back day as well? If I do back and biceps alone it's about 50 mins but if I do back, bicep, and shoulders I can get both done in about 75 minutes. Is that okay or should I do shoulder and traps on different days?
Steve, love your workouts. Wondering if you could explain a little more about range of motion, grip, rep times, etc. Things like, pinkies high on lateral raises, stop before bottom of rep for time under tension, etc. Thanks, sir.
this one works pretty good for anyone if you do it right, before it i was doing one bodypart a day and i cant feel the soreness after my arm day, but when i do chest and tricep at a same day it sores and i can feel it is more effective, although i vary it a little bit, and i eat well as well. also i incorporate small muscle group such as abs and calf at the end of the workout
if you put a chair in front of you and use a bench behind you...and do dips with your feet on the chair and hands on bench, does that workout on traps or triceps? or both?
I need help guys.Everyone who knows please tell me is this program only for students?Im 16 years old and i wondering about can i get bigger and stronger with this program without be on campus?
when doing seated dumbbell presses, ive been using a weight I can do about 6-8 reps with. I'm trying to build size should I keep this rep range or switch to higher like in this video?
How long have you been doing it? It takes at least one month to start seeing any, even just the smallest results, and yes nutrition is key, also, if your a beginner, I would just do the 5x5 workout first to increase strength, then do something like this...
they don't have to, it all depends on how much fat you put on while bulking, just keep in mind you'll be building muscle too, so give up a couple months looking chubby for a summer where you'll be looking ripped!
Workout seems nice but I would avoid upright rows, high chance of fucking up your shoulder eventually. I also dont see the point of so much work on the front delts, Id rather do 2 exercises for side and maybe even rear delts, especially since front delts get worked on chest day.
abdou belferd Since nobody else has answered you, I like to do reverse flys on an incline bench. Strattle the bench face down at 45 degree angle. And just reverse fly. It's that simple. Change up the rotation in your hands to desired burn. Hope this helps.
1:17 Cardio
1:25 Dumbbell Press
3:15 Lateral Raise
5:15 Reverse Pec Dec
6:57 Front Raise & Upright Row
8:48 Barbell Shrug
thank you
Thank you
thanks
DUMBBELL PRESS
3 sets 12-16 reps
drops set on last set
LATERAL RAISE
4 sets 10-13 reps
triple drop set on last set
REVERSE PEC DEC
5 sets 10-14 reps
SUPERSET
FRONT RAISE AND UPRIGHT ROW
3 set 10-14 reps
BARBELL SHRUG
1 WARMUP 12-15 reps
4sets 8-12 reps
Steve Cook's Big Man on Campus workout changed my body and my mind! Works perfectly with anybodies schedule
yep today my shoulder day. i've been continuing big man on campus plan past 7 months.shreded 30 lbs weight and 10 percent body fat. changed my lifestyle. thanks steve
Same bro he's awesome! I've been following him for a while now the results are amazing
Thats what its all about man congrats #swoldiernation
did u guys start this as a beginner? I have only been doing bro splits for 3 months, would you recommend that I start the big man on campus routine, or start doing full body workouts?
You gotta keep the weight off for two years to reset your default weight. Your body is desperately trying to go back to your original weight. If you maintain to two years your body will realize this is your new default weight.
Lol Steve trying to look like a college student lmfao
5:48 that moment when you realize you went to the gym during peak hours
Underrated comment
good luck trying to "run the rack" during peak hrs
true, I think waiting 10-20 seconds and hitting it for 3-5 more reps with the same weight would have the same effect
Could easily at my gym
😂👌
@@michaelherrera696 76.hx
Lol
THE MIZZ
The best video I have never seen about shoulders and traps... Thank you so much Steve!
Steve Cook is an inspiration
Emmy Hopper mamacela
Why because he raised some weight over his shoulders like me and a million other men.. yeh sure ok
@@garryreddy8153 yet here you are
You guys need to convince Steve to upload more videos to this channel please!
He uploads videos every week on his channel "swoldier nation" ;)
lol @8:54"You don't need a ton of weight",@10:44 repping 405lbs... Damn I guess that is less than a ton.
+Thomas Jeffrey He needed wraps so it was heavy! He was contradicting himself.
Thomas Jeffrey don't use so much weight to were you can't control the weight up or down. good form and. it bouncing the shit out of it. controlled full range motion is key for muscle growth. just my opinion take it how you want.
7:22 "Premium beat . com" Editor forgot to purchase the rights to the song :P Great workout program, great videos. Just started it!
Can you tell me what the name of the song is ive bern looking for it for years lol
8:48 for traps. like
I think it's funny when people change halfway through their workout, after they get more self confidence. Do your thing man! Especially on a workout video, don't hide your muscles?
Other than that, nice video :)
he did not change clothes. he, like most people who know their way around a gym, wears a sweatshirt until he knows he is warmed up. watch any of the bodybuilders workout. it is a pump cover, nothing to do with confidence. he probably has the best body of 99% of the time he is in a gym. think about it
good tution video, not too much details ,everything is clear and understandible
Can you please add some pictures highlighting the precise muscles that are being used for a particular exercise.
I actually do my rear delts on a back day like it better
ANTHONY MANCUSO whatever fits you best
ANTHONY MANCUSO
I do it on both
Do it on both
Same
Reverse cross-over (chest), or lateral rises cross-over (just bent-over a litle bit, and rise your cable from above your kneses).
a misconception is that you have to use alot of wait to train your trap this untrue.... i use a strap bc the weight is so heavy its hard to hold...
mind = blown
Michael Rocco no you do need a log of weight look at the people who do heavy rack pulls they all have big traps
a true...yeah never have I seen nor have I known people who go light on trap workouts have decent nor big traps.
traps are probably like only muscle that actually needs heavy weights
weight !
Dumbbell Press
3 Sets last set drop set reps to failure
12-14 Reps
Lateral Raise
4 Sets 10-12 Reps
Triple Drop Set on last set
Superset Front Raise Upright Row
3 Sets 10-14 Reps
Barbell Shrug
1 warmup 12-15 Reps
4 sets 8-12 reps
Front Raise / Upright Row
I remember when I have trained this big man on campus programme I made serious gains without protein shake
realhiphopdotcom really
Hi
Can’t believe watching this almost after 11 years .
this is a good process of solder working
Hey , for shoulder and trap workout , can these two join with chest and triceps workout ?
Thank you so much for the videos
this is so helpful video thank you so much
Amazing training routines 👍👍
That superset is my new favorite exercise. First time doing it I was ready to puke.
More videos with stev💪🏼💪🏼
“You don’t need a ton of weight for shrugs” proceeds to shrug what is likely a heavy weight for any person ever
Trust me you can do 2 plates on each side its 225
@@PissOnYouPeasants He put on 405lbs total hoss. 4 plates on each side plus the bar.
Thank Steve for your video
really good workout out, think im going to give it a go. thanks
personally when i bulk i like a percentage breakdown like this one. 45 carb, 35 protein; 20 fats
Front raise/upright rows sounds pretty sweet in saving time. Shame I never do front raises and super setting it with side laterals would just be silly
this guy is a monster
how much progress you made from this program? this question is for intermediate
Great work out
Tomorrow I'm starring this plan. Doing legs first gonna feel it Wednesday
Very helpful ...thank you man!
Great video , keep it up Steve
there's a misconception with traps and heavy weight *throws in 405* 😂😂😂😂😂😂😂😂
boujanah soulaimane maybe thats light for him
Well you may want to go with a lighter weight. You will have to work your way to a 405. He's been doing this for a while now
“So for your warmup set you wanna go lighter on the weight” *slams 2 plates of 45 on each side*
Is it fine to train shoulders and traps on back day as well? If I do back and biceps alone it's about 50 mins but if I do back, bicep, and shoulders I can get both done in about 75 minutes. Is that okay or should I do shoulder and traps on different days?
Larvitar Dratini who the tf does shoulders with back
Larvitar Dratini what are you fucking Arnold?
Steve, love your workouts. Wondering if you could explain a little more about range of motion, grip, rep times, etc. Things like, pinkies high on lateral raises, stop before bottom of rep for time under tension, etc. Thanks, sir.
Nice
And I thought I was strong shrugging 315 with the barbell. This dude is strong.
I can feel the pain when he goes to a higher weight.
Says using heavy weights for traps is a misconception and goes on to lift 4 plates on each side 😂
So this is all the exercises I need to do for shoulder / traps day ?
really cool
awesome dude
" get this babies pumped " haha
you are the best ! thanks (Y)
are these workouts for college only ?i mean for beginners?what about intermidiate people who are some years on bodybuilding are these workouts enough?
is this workout series an everyday thing or 3 days a week?
great videoooo
I would do abs on this day too to end the workout
now im going to follow this training program for my gainz
allen stephenson hey bro can you review this program how was it
this one works pretty good for anyone if you do it right, before it i was doing one bodypart a day and i cant feel the soreness after my arm day, but when i do chest and tricep at a same day it sores and i can feel it is more effective, although i vary it a little bit, and i eat well as well. also i incorporate small muscle group such as abs and calf at the end of the workout
allen stephenson thnx bro which country you live
im in china, but i will be moving to canada few years later
thanks you much 😍😍💪💪😚
if you put a chair in front of you and use a bench behind you...and do dips with your feet on the chair and hands on bench, does that workout on traps or triceps? or both?
I need help guys.Everyone who knows please tell me is this program only for students?Im 16 years old and i wondering about can i get bigger and stronger with this program without be on campus?
Dude your a fucking beast
Bent-over Lateral Raises
my weight is 77kg....and I do barble shrugs with 70kg weight having three sets once a week.... is it effective?
He said 4 sets on Barbell Shrug after the warmup but he only did 3. Anyway, Is there an ab video that he's put out that I missed?
Wow!
In the supersets, does he do 10-12 reps of each movement or both combined??
when doing seated dumbbell presses, ive been using a weight I can do about 6-8 reps with. I'm trying to build size should I keep this rep range or switch to higher like in this video?
what's the best carbs to protein ratio approach to bulk? 2:1 or 5:1?
I've signed on for body space the rest of the big man on campus workouts are on it wax pet for shoulders and traps? Why?
If you are looking to bulk up, you should google "MegaMAX Muscle Maker". You are bound to get the body you deserve.
Video starts at 1:24
can we train traps first?
Leg day. Straight leg dead lift and front squat.
i m doing as u say in ur big man on campus still not so good result please help me .....
nutrition is key
How long have you been doing it? It takes at least one month to start seeing any, even just the smallest results, and yes nutrition is key, also, if your a beginner, I would just do the 5x5 workout first to increase strength, then do something like this...
are you trenning as hard?
i was doing this excersize for last 6 mnts bt till nw no any good result... althogh i hv imprved little bit...
ys i m trainig hard bt still no gd result...
does it matter which way your hands are facing when you shrug
If I don't have a reverse pec deck machine anything else I can do?
Reverse cable cross
Reverse dumbbell fly on a bench
Cable cross is beter
Face pulls.
Face pulls
Just one quick question: Is it best to train each bodypart once a week or doing it twice a week?
Twice if you are in your first year of weight lifting
Is there a difference between seated and standing lateral raises
IDidintUploadNoVDOs standing you can cheat ur way up but in seated u cant :)
don't you have to do a warm-up set(s) before you start?
does this program work with skinny people
I do 30mins of cardio err day before weights. Dats how you get shredded.
Watching this makes me feel exceedingly caucasian.
If you desire to get a six pack, make sure you Google the term "Aston Muscle Ripper". You are guaranteed to achieve the body you desire.
That's what towels are for!
It was a joke, but, ok, you can take it seriously if you want.
what is the name of the songs which is used in this series?
Should of explained why You used those grips and showed some different exercises that people never use
they don't have to, it all depends on how much fat you put on while bulking, just keep in mind you'll be building muscle too, so give up a couple months looking chubby for a summer where you'll be looking ripped!
Johnnie O jackson is the only person u should listen to when it comes to traps. The og trap god! Johonnie o jackson!
My gym don't have a reverse pec dec machine. What can I substitute it with?
Bent over rear delt flys work the same way.
creatin minded bodybuilder
spurious
Abs and calves?
acmilan alex on shoulder’s day?
Rear delts?
These workout can easily injure you...Start with very light weights.
Workout seems nice but I would avoid upright rows, high chance of fucking up your shoulder eventually. I also dont see the point of so much work on the front delts, Id rather do 2 exercises for side and maybe even rear delts, especially since front delts get worked on chest day.
if u don t have access to a reverse pec machine with what can u substitute it ?
abdou belferd Since nobody else has answered you, I like to do reverse flys on an incline bench. Strattle the bench face down at 45 degree angle. And just reverse fly. It's that simple. Change up the rotation in your hands to desired burn. Hope this helps.
abdou belferd Oh, and use dumbells. 👍