Back and Traps Day

Back and Traps Day

Lat Pulldowns Extended | Back Workout | Back Exercises | Jason Stallworth | TheMuscleProgram.comI’m switching things up again and going to be hitting each muscle about every 4-6 days instead of once a week like I have been. I’ll basically train everything within 4 days and start over. For the most part I’ll take weekends off unless I decide to go in and train on a Saturday or something. So each muscle will be trained at least every 4 days but no less than 6. I’ve used this training split several times in the past and always end up going back to it. I feel like 7 days is too long to go without training that muscle again but a strict twice a week is a little much. So this split works great for me.

I trained back and traps this morning. I didn’t go below 12 reps on any back exercise (or traps for that matter). I’ve always felt I get more out of my back workouts with higher rep ranges. I believe in using good form and getting quality reps but this is especially crucial for back training. If you just pull the weight and go through the motions you’re never going to see the detail in your back muscles. Higher reps allows me to get that pump and I can also focus more on squeezing the muscle each rep as opposed to focusing on heavier weight. Don’t get me wrong; there’s a time to go heavy. But right now I’m focused more on bringing out the details of the muscles in my back.

Back and Traps Workout

Hammer Strength High Rows: 6 sets x 12-15 reps

Seated Rows: 4 sets x 12 reps

Lat Pulldowns: 4 sets x 12 reps

Hammer Strength Low Rows: 4 sets x 12 reps

Chest-Rest Rows: 4 sets x 15 reps

Plate-Loaded Machine Shrugs: 6 sets x 12-15 reps

Dumbbell Shrugs: 3 sets x 25 reps

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I usually prefer to train traps with back although I’ve trained them on shoulder day in the past. But I feel I get a better workout for my traps training them after back. That’s just my preference. One important note about this morning’s back and traps workout is I didn’t rest long between sets, maybe 45 seconds to a minute. Anytime I do higher reps I usually decrease my rest time between sets.

I hit some calves after training back and traps followed by some interval cardio training. I’ve been picking 1 exercise for calves most every day I workout and hitting anywhere from 5-10 sets. Sometimes I do super high reps, sometimes drop sets, straight sets, rest-pause sets and so forth; I switch it up each time I train them.

Train with Passion,


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