Delts and Traps

Today was shoulders and traps. As I’m doing the 5 x 5 program Mon-Wed-Fri, I didn’t go super heavy today for shoulders.

5×5 shocks the central nervous system. That being said, I technically should have taken today off from training with weights. Rather, I hit arms on Tuesday and some light delts on Thursdays.

Barbell Press 10x10 Workout


Shoulders and Traps Workout

Barbell Shrugs: 6 x 8-15 (rest-pause on final set)

Reverse Pec-Dec: 4 x 10
superset with
Front Raises: 4 x 10

Lateral Raises: 4 x 8 (drop set on final set)

Seated Barbell Presses: 3 x 10

I used a variety of techniques in this morning’s shoulders and traps workout. I hit a rest-pause on my final set for traps. Supersets for two isolation exercises for delts. And I did a drop set for my final set of lateral raises. All of these techniques will help you get ripped.

One thing I want to point out on seated barbell presses. I used a lighter weight because I wanted to makes sure I did a true overhead press, not a modified incline bench press. Most people I see doing this do it wrong, and I did for a long time. I just watched one of Elliott Hulse’s videos on this. So I’m making sure I perform this exercise with correct form. Incline bench is for chest day, not shoulders.

Train with Passion,



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