Traps Workouts

Jason’s Traps Workouts

Traps are a secondary muscle group and get a lot of work when you train shoulders and back. However, this doesn’t mean you should neglect performing targeted exercises for traps. Having a those two mountain-like muscles between your neck and shoulders are one of the features that separate bodybuilders from the average person.

Traps are often trained at the end of your back or shoulder workouts. Below are a few routines to help you build a huge set of traps.

 

 

Basic Traps Workout

This is a very basic routine for working your traps an is perfect to throw in at the end of a back or shoulder workout. Though it’s a short and simple routine, don’t be afraid to go heavy and go all-out.

Barbell Shrugs: 3 sets x 10-12 reps

Dumbbell Shrugs: 3 sets x 10-12 reps

 

Superior Traps Workout

This somewhat of a standard workout for traps but ends with supersetting 2 exercises. Even though you’re performing supersets at the end don’t go too quickly through your reps; still focus on getting good muscle contractions. Throw this workout in to build a huge set of traps.

Barbell Shrugs: 4 sets x 6-10 reps

Reverse Barbell Shrugs: 4 sets x 12 reps

Dumbbell Shrugs: 4 sets x 15 reps

 

Massive Traps Workout

This is a great workout for traps to throw in at the end of your shoulder workout. You’ll start out with upright rows which is a popular shoulder exercise but this movement also works your traps.

Upright Rows: 4 sets x 6-12 reps

Barbell Shrugs: 4 sets x 6-12reps

Dumbbell Shrugs: 4 sets x 12-15 reps

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