Heavy Shoulders n Traps Day

Jason’s Heavy Shoulders and Traps Day

Dumbbell ShrugsI trained shoulders and traps this morning (and a little triceps and calves at the end but I want to focus this post on my shoulders and traps workout). I’ve been going a little heavier lately, which really feels good. For a while I had been training with more reps, supersets, drop sets, and so forth. I still implement those techniques but I’ve been going heavier on the compound exercises. I’ve always felt that going heavy in the beginning mixed with more reps and various training techniques towards the end of the workout is more effective for building muscle. But that’s just my opinion and what’s worked for me. So let’s get to the workout!

Shoulders and Traps Workout

Seated Shoulder Press: 4 sets x 10, 8, 6, 5 reps

Barbell Shrugs: 4 sets x 8-10 reps

Rear Delt Raises (with chest-rest): 3 sets x 12 reps

Dumbbell Shrugs: 3 sets x 8 reps

Seated Lateral Raises: 3 sets x 8-10 reps

I usually start my shoulder workout with seated barbell presses. I warm thoroughly and progressively go up with weight each working set (four working sets here). I feel this is the best way to prevent shoulder injury. I’m also alternating an exercise for traps between each shoulder exercise. A lot of folks save traps for the end of their shoulder or back workout but I decided to change it up a little today.

It’s important to note that I perform my shoulder shrugs with strict reps. I see a lot of folks load up the bar with 45 lb plates and jerk the weight using their whole body. This can lead to neck and shoulder injury, and it’s not doing anything for building your traps. I take the reps slow,¬†especially¬†on the descent of the movement (the negative portion). I also squeeze my trap muscles at the peak of the movement. Try this workout on your next shoulder day!

Train with Passion,


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