Last Back & Traps Workout of the Year
We’re wrapping up the 2014 year this week so this morning was my final back workout on the year. I also hit traps as I’m having to double up on some muscle groups since I don’t plan to train on New Year’s Day. So I’m sticking to the same workout schedule I did last week, which was Christmas week:
Monday: Back and traps
Wednesday (New Year’s Eve): Chest and delts
Thursday (New Year’s Day): Rest and eat!
It actually felt good last week to take that extra day off in the middle of the week. So I’m looking forward to this week’s workout schedule too. I believe my workouts have been a bit more intense with that extra rest day thrown in. Taking rest days is still difficult because I love to train and if I miss a day of training during the week I just don’t feel right. Let’s get to this morning’s back and traps workout.
Big Back and Traps Workout
Reverse Grip Barbell Rows: 3 x 20, 3 x 10
Hammer Strength High Rows: 3 x 12
Hammer Strength Rows: 3 x 15
Pull-ups: 3 x 12
Seated Rows: 3 x 15
Plate-Loaded Machine Shrugs: 3 x 15
Barbell Shrugs: 3 x 12
Seated Calve Raises: 3 x 12
Donkey Calve Raises: 3 rest-pause x 20
I reduced the number to sets this morning (I normally hit 4 sets, especially for back) for the sake of time, since I was also throwing in another body part. Sometimes I notice when I decrease the number of sets, my sets are more intense. My rest period between sets were also a little shorter than usual.
I stuck to basic exercises and straight sets for the most part. I hit some 20 rep-sets for barbell rows to warm up with before putting on real weight. I normally don’t list warm ups but I’m counting these. I made sure to make the most out of these sets by contracting the muscle, so those 20 reps were tough to get.
I also included my calves at the end. My reps for calves lately have been extremely controlled. I see a lotta guys in there loading up the weight and doing super-fast reps, which are barely half-reps. And those guys generally have small calves. I believe to build calves past your genetic potential you have to get the full range of motion and contract the muscle. After that, I hit my cardio on the recumbent bike for 30 minutes. That wraps up the last back and traps workout for 2014!
Train with Passion,