Shoulders and Traps Blast

Jason’s Shoulders and Traps Blast

Dumbbell Shrugs

I’ve gotta be honest, shoulders are probably my least favorite body part to train. So are traps. And that’s why you don’t see too many shoulders or traps workouts posted from me. Today was an exception though because it’s one of the better shoulder workouts I’ve had lately. That’s not to say I don’t train them hard, but I don’t put as much emphasis on shoulders and traps as I do other muscle groups.

Shoulders get a lot of work from chest and back day. And traps get hit a little on back day as well. But I do believe you need to train then individually if you want well developed shoulders and traps, just like anything else. And I thought this morning’s workout was worth sharing as it was quick and intense, and I really felt the burn. In fact, I’m still pumped writing this post five hours after my workout.

Shoulders and Traps Workout

Arnold Presses (Dumbbells): 3 sets x 12 reps * drop set on final set

Lateral Raises: 3 sets x 12 repsĀ * drop set on final set

Seated Barbell Press: 3 sets x 8-12 reps

Rear Delt Reverse Cables: 3 sets x 15 reps

Dumbbell Shrugs: 3 sets x 8-12 reps

Barbell Shrugs: 3 sets x 8-12 repsĀ * drop set on final set

You’ll notice that I threw a few drop sets in there. I’ve kinda been on a drop set kick lately (before that I was doing a lot of rest-pause sets, which I’ll get back to soon). The shoulder exercises and exercises for traps are very basic, but they do the job. A couple pressing movements, a couple lateral movements, and a couple of shrug exercises. An important note here is that I went through my reps slower and made sure I felt the negative portion of each rep. To me, this is a sure way to grow.

I also usually do a little less volume for shoulders as again, I feel like shoulders get a lot of stimulation on your chest and back days. And three sets for shoulders is enough for me to feel the burn if I’m training with high intensity. I walked away feeling pumped!

Train with Passion,


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