Big Shoulders Big Traps

Jason’s Big Shoulders, Big Traps Workout

Happy Tuesday, and for me it’s happy shoulders and traps day! It also feels like the first day of winter here in the Tampa Bay area where I live. I enjoy the cooler weather as the humidity here in Florida gets old, and we don’t get a true winter here. And for some reason I tend to have more energy and more explosive power when its cooler. That could be just a mental thing on my part.

Today’s shoulders and traps workout consisted of the usual basic exercises. What made this morning’s workout unique was I started out with a compound movement (seated barbell press) but performed very high reps. From there I went with heavier weights and lower reps for the exercise that followed. One reason is because they switched out the old seated barbell press with a new one, and this new one doesn’t have as much back support. I’ll go heavier next time but I stayed on the safe side today since it was my first time using it. At my age, the last thing you want is to take chances that could lead to injury.

Shoulders and Traps Workout

Seated Barbell Press: 4 sets x 25 reps

Hammer Strength Behind the Neck Press: 4 sets x 6 reps

Lateral Raises: 4 sets x 12 reps

Barbell Shrugs: 5 sets x 12, 12, 10, 8, 8 reps

Smith Machine Shoulder Shrugs: 4 sets x 20 reps

Rear Delts Pec-Dec: 3 sets x 15 reps

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The first exercise was extremely high reps as I stated above. Don’t mistake these for warm up sets though. The weight was challenging for that many reps and I cut my rest time down between sets, which gave me a major shoulder pump. From there I decided to move some heavy weights on the Hammer Strength Behind the Neck Press machine. The weight was extremely challenging for those 6 reps and my reps were very controlled.

I normally save my exercises for traps (usually a variety of shrugs) for the end of my workout but I decided to go into training traps a little earlier. I usually go pretty heavy on barbell shrugs so I wanted to hit those before hitting my rear delts. Once my traps workout was done I went back to shoulders and hit the pec dec machine for my rear delts.

Once shoulders and traps were done I hit my usual cardio. Lately this has been 20-25 minutes on the recumbent bike. I go for 4-5 miles each time and keep a consistent pace, though every now and then I may throw in the high intensity interval training (H.I.I.T.) method. But after training with weights, the steady-paced cardio is usually what works best for me. Had my protein shake when I got home and after walking the dog I ate some grits and eggs with toast. That’s it for today’s workout!

Train with Passion,


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