Back Traps and Rear Delts

Tuesday Workout – Under the Weather

If there’s one thing I pride myself on, it’s that I rarely get sick. But there’s always that one time per year that something hits me and I can feel my body fighting it. I started feeling something coming on Sunday night so I took some NyQuil and decided to take Monday off from the gym. So I’m sort of making up my workouts this week as I go.

Regardless of what’s going on, I tend to make back my first workout of the week. Given that I missed a day due to not feeling well, I decided to throw in some traps and rear delts after my back training. This workout allowed me to hit the entire back region. The workout details are below and I’m also including what I did for calves.

Back, Traps & Rear Delts Workout


Plate-Loaded Rows: 4 sets x 10, 10, 8, 6 reps

Seated Rows: 4 sets x 12 reps

Hammer Strength Rows (one-arm): 4 sets x 12 reps

Lat Pulldowns: 4 sets x 15 reps


Barbell Shrugs: 4 sets x 20 reps

Rear Delts

Rear Delt Raises: 4 sets x 12 reps


Seated Calves Raises: 4 sets x 20 reps



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My back workout was simple and fairly short. I chose 4 exercises and did 4 sets of each. After the first exercise, I kept the reps above 12. I also went with high reps for shoulder shrugs. I didn’t want to attempt to move any extremely heavy weight today. I moved on from traps to hit some rear delts. We have a dumbbell stand with a chest-rest for rear delt raises.

Since I’ve been fighting this cold I didn’t train with all-out intensity. I did manage to get a pretty good workout though. It probably would have even been better had I skipped another day and rested. Most of us gym rats are stubborn in that sense. And I believe as long as you’re feeling somewhat ok, you can train, but not with as much intensity as you normally would. On that note, I felt a lot better after I trained. I also did my usual 30 minutes of cardio.

Train with Passion,


PS: I have an older post that I wrote a couple of years ago on Training When You’re Sick.


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