Shoulders and Traps Plus

Tuesday – Shoulders and Traps +

Tuesdays have been shoulder day for a while now and I also throw in some traps towards the end of the workout. Today was a list of simple exercises consisting of presses, lateral movements, and shrugs. My workouts for shoulders generally aren’t of high volume but I do train them with intensity.

The ‘plus’ part of the workout is the way I ended. I basically hit shoulders, traps, and some abs. After that I decided to throw in some body weight exercises. I did 4 sets of pullups followed by 4 sets of dips. This may sound like overkill but doing these exercises with minimal rest was like ending with like a high intensity interval session. Details on this are below.

Shoulders and Traps Plus Workout 


Machine Seated Shoulder Press: 5 sets x 20 reps

Hammer Strength Behind the Neck Press (one-arm): 4 sets x 15 reps

Dumbbell Lateral Raises: 3 drop sets x 20+ total reps (1 drop per set)

Rear Delt Raises: 3 rest-pause sets x 20+ total reps (1 rest pause per set)


Dumbbell Shoulder Shrugs: 4 sets x 15 reps


Rope Crunches: 4 sets x 15 reps

Leg Raises: 4 sets x 12 reps

Body Weight Exercises

Pullups: 4 sets x 15 reps

Dips: 4 sets x 15-20 reps

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My first 2 exercises were compound pressing movements consisting of straight sets in the higher rep range. I used a couple of techniques for my isolation exercises. The drop sets really burned my shoulders and I followed that up with some rest-pause sets to hit my rear delts. I had planned to do barbell shrugs but the racks were being used so I pumped out a few sets of dumbbell shrugs.

Normally I would hit abs or calves followed by cardio but I felt like doing something a little different by hitting pullups and dips. Pullups and dips pretty much cover your entire upper body by working chest, back, biceps, triceps, and shoulders. I chose this as an alternate means of adding volume to the overall workout and getting my heart rate up. I ended up doing a 10 minute high intensity interval cardio session on the recumbent bike.

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