Chest and Traps Workout

Hump Day Workout – Chest and Traps

It’s week 2 fighting this cold. Although I feel a lot better I’m still coughing some and not 100%. So my intensity again was moderate this morning. I’m pumping plenty of vitamins and such into my body. I think when this stuff decides to hit you it doesn’t matter what you’re taking though. None the less, I got a solid chest and traps workout.

This morning’s exercises were basic, as you can expect from me most of the time. The funny thing is no matter how advanced machines become I’ll more than likely stick to free weights for the bulk of my training. As I’ve said in the past, machines (some of them) have their place, but nothing builds muscle like good ole free weights. Let’s get to the workout.

Chest & Traps Workout


Bench Press: 4 sets x 12 reps

Incline Barbell Press: 4 sets x 8 reps

Incline Dumbbell Flyes: 3 sets x 12 reps

Cable Crossovers: 3 sets x 15 reps


Barbell Shrugs: 3 sets x 20 reps

Dumbbell Shrugs: 3 sets x 15 reps




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If you caught last week’s chest workout you’ll see that I used all free weights. This week’s chest training was similar with the exception of the final exercise, cable crossovers. The other difference with today’s chest workout was all reps were controlled, even on bench press. This means I did not go super heavy on bench. Those reps were especially strict and slow. The idea was to target the pecs directly on the most powerful chest exercise.

After hitting chest I decided to do some work for traps. I hit the 2 most basic, and what I deem as the most effective exercises for traps: barbell shrugs and dumbbell shrugs. My reps were high on these but I also controlled the weight. Controlled reps has been my theme lately in my training. After chest and traps were done I hit my usual cardio on the treadmill, walking on a slight incline.

Train with Passion,


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