Jason’s Shoulders and Traps Blast
Today was shoulders and traps, and that combination seems to work well for me. It’s a combination of push-pull (you’re pushing with pressing movements for shoulders and you’re pulling with shrug exercises for traps). One thing I notice about my shoulder training is I feel the burn very quickly in my shoulder workouts. I do a good mix of shoulders presses and lateral movements. I also don’t merely lift the weight, but rather I focus on the negative portion of each rep. This forces the muscle to work harder and brings on the burn.
Shoulders and Traps Workout
Arnold Presses: 4 sets x 10 reps
Hammer Strength Shoulder Press: 4 sets x 12 reps (*triple drop at the end)
Lateral Raises: 4 sets x 10 reps
Rear Delt Raises: 3 sets x 12 reps >
> superset with Front Raises: 3 sets x 10 reps
Dumbbell Shrugs: 3 sets x 12 reps
Dumbbell Shrugs (arms out): 3 sets x 12 reps
I want to first explain the dumbbell shrugs. As you can see, I did two types of dumbbell shrugs. The first round was just regular dumbbell shrugs using fairly heavy weight. The second shrug exercise was the same except on these, I bring my arms out from my body. It forces you to go lighter but it seems to hit your traps at a different angle, and this exercise method will give you an extreme pump.
The rest of the workout is pretty simple and straight forward. I usually throw in a drop set or triple drop set in every workout and sometimes a superset as well, which I did both this morning. I hit some calves and cardio after my shoulders and traps, and called it a day.
Train with Passion,