Traps and Delts Workout

I trained traps and shoulders this morning, starting with traps first. I switched the order of these a few weeks ago. One reason is I tend to go heavy on barbell shoulder shrugs (or at least moderately heavy; I control the weight on these rather than using momentum like you often see). So I usually start my workout with this exercise while I’m fresh.

Another reason is working traps first warms my shoulders up for the pressing exercises to come. With that, I also do my laterals before my presses. This all works as a pre-exhaust method for delts.

Traps & Shoulders Workout

Barbell Shrugs:
4 sets x 15, 15, 10, 10 reps

Dumbbell Shrugs:
3 sets x 12 reps
– superset with –
Bent Over Lateral Raises:
3 sets x 10 reps

Seated Barbell Press:
4 sets x 12 reps

Seated Machine Press:
2 sets x 12 reps
– supserset with –
Plate Front Raises:
2 sets x 10 reps

Calves Workout

Seated Calve Raises:
5 sets x 12, 12, 12, 12, 20 reps



Instant Knockout Review session

As you can see I incorporate a few supersets between exercises here. Supersetting dumbbell shrugs with bent over laterals produced an extreme pump and burn in my traps and rear delts, which both compliment one another. I also ended by supersetting machine presses with front raises using a 45 lb plate. I only did two rounds of this; my shoulders were exhausted by this point.

A note I’d like to add is the strict form I used with seated barbell presses. I used almost half the weight I normally use but I took the weight down slow, and all the way down just above my pecs. I also started the movement from the bottom rack as getting it from the top rack irritates my shoulders.

I hit some calves after my traps and shoulders workout. I also did my 30 minutes of cardio. I increased my speed and incline just a hair this morning. Unfortunately I’ll miss the gym tomorrow as I have to do blood work first thing in the morning.

Train with Passion,


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