Chest and Traps

Wednesday – Chest and Traps Workout

I trained chest and traps this morning but the highlight of this post will be my chest workout. Most of us will admit we love working our pecs. It’s a muscle that’s out front and visible. Of course there are many that put too much focus on chest and enough on emphasis on let’s say back or legs. But that’s a post for another day.

Like most of my workouts I stick to basic movements for chest. There is one exercise I added this morning that I haven’t done in a while and that’s dumbbell pullovers. Pullovers are known to help bring out the tie in muscles between your chest and lats. I did a total of 5 exercises for chest as you’ll see below and there’s a good mixture of hitting different angles with presses and flyes.

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Chest and Traps


Incline Barbell Press: 4 sets x 12, 10, 7, 3, 30

Dumbbell Flyes: 3 sets x 10 reps

Dumbbell Pullovers: 3 sets x 12 reps

Hammer Strength Chest Press: 4 sets x 20 reps

Pec Dec Flyes: 3 sets x 15 reps


Barbell Shrugs: 5 sets x 15 reps

I started out with some heavy barbell incline presses. I did 1 warm up set which I did not include above and gradually went up in weight every set after that. The last set was a super heavy, low rep set. After that I did a burn out set for 30 reps. Talk about an extreme pump working all muscle fibers! I moved on to some flyes followed by pullovers. Since I went so heavy in the beginning I pushed out 20 rep sets for another pressing exercise, Hammer Strength Chest Press. I almost stopped here but since I’m only hitting chest once a week now I decided to finish with some more flyes on the pec dec machine.

I always keep it simple for traps workout. Sometimes I’ll do 2 exercises and other times multiple sets of just 1 exercise. I haven’t done barbell shrugs in forever so I threw on a moderate amount of weight and hit 5 sets of 15 reps. The higher reps have been working better for my traps lately.

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