One of the muscles that’s always stood out to me is traps. I remember when I first started training wondering how people built that muscle. Another muscle I had a tough time with in my early years was building triceps. So I want to share this morning’s traps, delts, and triceps workout.
I’m calling this Peaks, Boulders, and Horseshoes because I like to associate a visual analogy with the muscle. Traps are like to mountain peaks sitting on top of those huge boulders we call shoulders. And the ‘horseshoe’ shape if often associated with a well set of triceps. Forgive the cheesy names.
♦ Seated Barbell Press: 5 x 12
♦ Lateral Raises: 5 x 8
♦ Barbell Shrugs: 4 x 12
♦ Machine Shoulder Press: 4 x 12 (rest-pause on final)
♦ Reverse Overhead Rope Extensions: 4 x 12
♦ Rope Extensions: 4 x 8
♦ Seated Overhead Dumbbell Extensions: 4 x 12
I want to harp on the first exercise, seated barbell press. I start out from the bottom of the movement. This means I do not have the bar on the top rack. I keep it on the bottom. There are two benefits from this:
I didn’t go super heavy on these and didn’t quite burn out. Instead, I increased the volume to 5 sets of 12 reps. The rest of my shoulders and traps workout followed this concept. Intensity is great but I believe volume is really what helps you build mega muscle (alternating these concepts will work wonders).
I normally spend more time on traps. But I made the one exercise I did count. I didn’t fly through the reps like you often see. I used very controlled reps and made sure I contracted my traps at the top of each rep.
I burned out my triceps in the beginning by using supersets. This method is common for me when I use the ropes. You can easily perform a set of reverse overhead extensions followed by a set of regular rope extensions (or pressdowns).
I hit a couple exercises for abs. I used a lying crunch machine and supersetted that with leg raises off of the bench. I ended with my usual cardio; walking on the treadmill while studying Thai language.
Train with Passion,
Weightlifting Straps or No Straps and When to Use Them
How to Perform Barbell Shrugs the Right Way for Big Traps
Traps and Shoulders Workout
Traps and Delts Workout
Ending with Deadlifts
Traps and Biceps Workout
Workout for Traps
Shoulders and Abs Workout