Traps and Shoulders

Jason’s Traps & Shoulders Workout

Tuesdays are my day for shoulders and traps for now (and if I’m good on time, I may throw in some triceps at the end). I did something a little different this morning in my workout though. Typically I’ll hit shoulders first then end my workout with some exercises for traps. But this morning I trained my traps first. I did this last week as well and I’m liking it better because I feel it’s a good pre-exhaust and warm up for shoulders.

Many consider traps to be mere ‘beach muscles’ as there’s no substantial benefit to having big traps other than cosmetic. But hey, aesthetics is a big part of why most of us train; we want a complete and muscular physique, and having shaped traps certainly brings out your physique. Let’s get to the traps and shoulders workout.

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Traps and Shoulders Workout

Barbell Shrugs: 5 sets x 12 reps

Dumbbell Shrugs: 3 sets x 20 reps

Lateral raises: 3 sets x 8 reps

Seated Barbell Press: 3 sets x 12 reps

Hammer Strength Behind the Neck Press: 3 sets x 20, 15, 12 reps –

– super with Rear Delt Laterals (pec deck): 3 sets x 12 reps

My barbell shrugs were very done with controlled movements and taking my time on the negative part of each rep. The dumbbell shrugs were pump sets and done quickly. By the time I got to seated barbell presses, I was definitely pre-exhausted. I sometimes tend to go too heavy on this exercise. That’s fine in some cases but this morning I really wanted to feel my shoulder muscles working. So being pre-exhausted forced me to go a little lighter and use slower, more controlled reps. I finished up by supersetting the Hammer Strength Behind the Neck Press and rear delt flyes on the pec deck machine.

This traps and shoulders workout went by a lot quicker than I anticipated; about 35 minutes. I kept my rest periods shorter than usual but walked out of the gym with a solid pump. I had time to hit some triceps at the end as well as my usual cardio. Try this workout on your next shoulder day, or at least try training traps before shoulders and see how you feel.

Train with Passion,


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