Building a powerful, “yoked” physique requires focused training on key muscle groups. This workout targets the neck, traps, side delts, upper chest, and long head of the triceps, all essential for a visually impressive upper body.
Prioritizing neck training, often overlooked, is key. Similar to calves, the neck benefits from early workout placement to maximize performance. Start with three sets of 20+ reps of plate-loaded neck curls, aiming for a controlled movement and focusing on feeling the muscles work.
Next, superset the neck curls with three sets of 15 reps of cable neck extensions. Using a head harness provides stability and allows for more effective isolation of the neck muscles during extension exercises.
Now, move on to three sets of 8-10 reps of trap bar shrugs. The trap bar’s wider grip promotes shoulder abduction, aligning with the upper traps’ horizontal fiber orientation. Shrug your shoulders up and in, as if trying to touch your ears.
Following the shrugs, perform three sets of 15-20 reps of rope upright rows. This exercise targets both the upper traps and side delts, contributing to that coveted broad-shouldered look. The rope attachment allows for greater range of motion and a stronger contraction.
Transition to the upper chest and triceps with three sets of 10-12 reps of the close-grip barbell incline bench press. This exercise emphasizes shoulder flexion, effectively targeting the upper pecs. Maintain a strong mind-muscle connection and focus on feeling the upper chest muscles work.
Next, perform three sets of 10-12 reps of incline dumbbell modified seal rows. This exercise effectively targets the mid-traps, rhomboids, and rear delts. Focus on driving your elbows straight out to the sides and squeezing your shoulder blades together at the top of the movement.
For triceps development, include three sets of 10-12 reps of floor skull crushers. This exercise focuses on the long head of the triceps by emphasizing both elbow and shoulder extension. Maintain constant tension and control the weight throughout the movement.
Finally, finish with three sets of butterfly machine lateral raises to an RPE of 9. This exercise focuses on the side delts and upper traps. Externally rotate your arms and squeeze your traps as you reach the top of the movement.
This comprehensive workout, based on both experience and scientific evidence, is designed to build a powerful, yoked physique. Remember to focus on proper form and progressive overload to maximize results.
