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