Back & Traps Workout

Today was back and traps, which I’ve been doing on Monday’s for several weeks now. I did very basic heavy compound exercises for back today, for the most part although I did not do any lat pulldowns (wide-grip) or pullups. And I saved deadlifts for the end of my back workout which I did the old school 5 x 5 deadlift workout. Most of you know that I’ve had lower back issues for a while now so I can’t go super heavy on deads. However, I still do deadlifts at least once a week, most of the time twice a week, because I believe this is a powerful full body exercise that will add mountains of muscle. I usually do heavy deadlifts (well, heavy for me) on Mondays and if I do deadlifts a second time that week I’ll do them on Friday but go a little lighter and hit 12-15 reps. This morning was 5 x 5 with 315 lbs, which is not a ton of weight for a guy my size but I feel it gets the job done. I’m getting off track here talking about deadlifts, so let’s move on to my workout this morning!


Rows (plate-loaded machine with chest-support): 2 warm ups followed by 4 x 8-12 reps, triple drop set on the final set

Close-Grip Pulldowns: 3 sets x 8-12

Dumbbell Rows: 3 sets x 6 reps

Deadlifts: 1 warm up followed by 5 sets x 5 reps


Barbell Shrugs: 5 sets x 15 reps


Donkey Calve Raises superset with Standing Calve Raises: 5 sets x 12-15 reps for donkeys and about 10-12 reps for standing

This was a solid workout and I was super pumped throughout the workout, and winded at the end. I like to alternate free weight barbell rows with the plate-loaded row machine sometimes; it’s just a slightly different feel and hits the muscle at a different angle. So I will usually alternate those 2 exercises each week. I decided to do some cloe-grip pulldowns this morning. I’ll throw those in place of regular lat pulldowns about every 3rd or 4th week. I also do pullups at the end of the week for my 2nd ot get that angle in. I love heavy dumbbell rows. I try to power them up but release them slowly to feel the burn. I usually do 1 exercise at 5 sets for traps or I may do 3 sets with 2 exercises. I usually hit calves on Mondays, Wednesdays, and Fridays and the other days I hit my abs and core at the end of my workouts (except for Sundays which I usually do not train then). This was a great start for my Monday!

Train with Passion,

Jason Stallworth



2 Comments on Back & Traps Workout

  1. never used to believe it myslef. I gave too much credit to training and not enough to dieting. Now I do the reverse. I pay very close attention to my diet and I never waiver. Training is fun , but planning every meal for the rest of your day, week , month and year requires intention. For me, I decided to draw the line in the sand. No white flour, no sugar, no friend foods, no alcohol, and no processed foods. Everything else is available to me. I agree with your analysis.

  2. I agree…nutrition is a huge part of getting bigger, getting ripped, and shedding body fat, or whatever the goal is. I don’t compete so I maintain a somewhat strict nutrition plan during the week but I relax a little on the weekends. I love training, but I don’t want to shut out the entire world just to gain a few more pounds of muscle. That would be selfish of me and there are other priorities I have in life. But to each their own, and if you’re competing, it does take living the life, every second. If you’re doing that, it’s good to have friends (or a spouse) that supports you in that.

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