Jason’s Quick Shoulders and Traps Workout
My workout schedule has just changed and I’m back to training each body part once a week, for the most part. I hit some shoulders and traps this morning and my workout seemed to go by very quickly, even though I had two other folks training with me. I’ve been hitting traps first on shoulder day for the past few weeks. I actually like the way this feels better and it seems to warm up my delts before going into heavy shoulder work.
Shoulders n’ Traps
Barbell Shrugs: 4 sets x 8-12 reps
Hammer Strength Shrugs: 3 sets x 8 reps
Dumbbell Shrugs: 3 sets x 15-20 reps
Seated Barbell Press: 3 sets x 10 reps –
– superset with – Front Raises with 45 lb plate: 3 sets x 10 reps
Machine Shoulder Press: 3 sets x 12-15 reps –
– superset with – Rear Delts/Reverse Pec Dec Machine: 3 sets x 12 reps
I did several warm up sets of barbell shrugs before digging into my working sets. Shrugs need to be executed with good form and you need to be thoroughly warmed up. If you’re not, you’re asking for injury. And I like to do these slow so I don’t go quite as heavy. We’re building muscle tissue here rather than trying to impress everyone with how many plates you can stack on the bar. I also did higher volume on working my traps. My traps used to be a lot bigger but I’ve seemingly neglected them over the past couple of years and they shrunk a little!
Once I got to my shoulder workout I did supersets for everything. I don’t go soft on shoulder workouts but you get plenty of shoulder work on chest and back day so I don’t go as high in volume for shoulders. My shoulders also get a good burn very quickly. I do like doing seated barbell presses as I believe this one of the better exercises for building mass in your shoulders.
Train with Passion,