Traps and Shoulders Workout

If I have a least favorite body part to train, it’s shoulders. My shoulders have always had a nice, round shape to them and are somewhat broad. However, I wasn’t born with great genetics for everything else so I’ve had to spend a lot of time bringing up my chest and back over the years to match my shoulders. I don’t dislike training shoulders but if I were forced to skip a body part for that week, shoulders would be it.

Another note is my shoulder burn out very quickly. I few strict sets of laterals or presses and my delts are fried. It doesn’t take much for me to exhaust those muscles. So I generally don’t train them with as much volume as other muscle groups.

Traps Workout

Barbell Shrugs: 2 sets x 20 reps
Barbell Shrugs: 3 rest-pause sets x 15-25 reps
Barbell Shrugs: extended rest-pause set x 100 reps

Shoulders Workout

Rear Delt Raise: 4 sets x 10-12 reps
– superset with –
Barbell Front Raises: 4 sets x 8-10 reps

Hammer Strength Behind the Neck (single-arm): 3 rest-pause sets x 15-20 reps
Hammer Strength Behind the Neck: extended rest-pause sets x 75 reps

Seated Barbell Press: 3 sets x 12 reps

Calves Workout

Seated Calve Raises: extended rest-pause set x 75 reps

Abs Workout

Lying Ab Crunch Machine: extended rest-pause set x 75 reps

Seated Knee Crunches: extended rest-pause set x 75 reps



Critical Bench Ebook

I started out with traps this week just as I did last week. I only chose one exercise, which was barbell shrugs. But I used that one exercise to completely exhaust my traps. I warmed up with a couple of sets of 20 reps. I normally don’t count my warm up sets but these sets were strict and making the muscle work. I proceeded to rest-pause sets after that. Finally, I ended my traps workout with an extended rest-pause set until I hit 100 total reps.

I started my shoulder workout supersetting rear delt raises (on the chest-plate rack) with front raises. This served as an extreme pump and pre-exhaust for the presses that were to come. I used the rest-pause technique on the Hammer Strength behind the neck press. I also ended with an extended rest-pause set using lighter weight at the end. My final exercise consisted of straight sets for seated barbell press. I’m starting out at the bottom rack instead of lifting the barbell from the top rack behind my shoulders. To me, this lessons the chance for injury. And my reps are slower and strict on these, forcing me to go lighter.

I had the extra time to hit both calves and abs. For calves, I almost always incorporate the extended rest-pause set to 75 reps, sometimes higher. I did the same for abs but chose two exercises; one crunch movement and one that focused on the lower abdominal area. Cardio happened after that. Tomorrow is big back day as well as some biceps.

Train with Passion,
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