Traps and Biceps Workout

Traps and Biceps

Today’s workout was a unique combination of muscles. Traps and biceps. Since we’re going out of town tomorrow I had to make some shifts to my workout schedule this week. I had originally planned on hitting shoulders and biceps today but I decided to skip delts and focus on my traps instead. I’ve said in the past, delts get a lot of work when you hit chest and back. And my shoulders have always been a strong point anyway. However, I want to build some more mass and peaks for my traps.

I’m also aspiring to build more size and peaks on my biceps so I’m putting a substantial amount of focus on them. Since I only performed a couple of exercises for traps I had plenty of time and energy to train biceps (as opposed to training them after something like back or chest). I’m also including my calves workout below (bonus!).

Traps Workout

Barbell Shrugs: 7 sets x 20, 10, 10, 10, 10, 10, 20 reps

Dumbbell Shrugs: 3 sets x 15 reps

Biceps Workout

Alternate Dumbbell Curls: 3 sets x 10 reps

Preacher Curls: 3 drop sets x 20 reps

EZ Bar Curls: 3 sets x 10 reps

Calves Workout

Seated Calve Raises: 4 sets x 15 reps

Standing Calve Raises: 4 sets x 15 reps



Instant Knockout Review

I started out with multiple sets for shoulder shrugs using the barbell. I hit 1 warm-up, which I did not count above (I rarely document warm-ups in my workout blogs although I normally perform 1-2 warm-up sets). I went seemingly light for dumbbell shrugs and I raised my arms out from my body a little on the upward movement of the exercise. This method really allows you to contract your traps. I’ve tried various machines for shrugs but at the end of the day, I’ll always choose free-weights, barbells and dumbbells, for shrugs.

My current 3 favorite exercises for biceps are listed above. I don’t believe there’s a better series of exercises to build and shape the bicep muscles. I also prefer free weights for biceps, although I used the plate-loaded machine for preacher curls (in which I did all drop sets this morning for this exercise). I’ve been using the EZ Bar for curls as the straight bar seems to put pressure on my wrists. the only other exercise that would have made this the perfect biceps workout is throwing in some dumbbell hammer curls. After that it was calves, cardio, and protein shake.

Train with Passion,


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