I hit some delts and traps this morning. This was a very quick workout. It wasn’t intentional. I had planned on doing more but I gotten to the point where I felt my shoulders were exhausted and anything beyond that would have been counterproductive.
My shoulders burn out quickly, for one. It doesn’t take much, especially if I’m doing supersets. My goal was to come in and hit some heavy barbell presses and follow that up with more isolated exercises. And that’s exactly what happened; the workout was just slightly abbreviated.
Delts & Traps – Short Workout
Seated Barbell Press: 4 sets x 8 reps
Reverse Pec Dec (rear delts): 3 sets x 12-15 reps
Machine Presses: 3 sets x 12-15 reps
Seated Lateral Raises: 3 sets x 8 reps
Dumbbell Shrugs: 3 sets x 12 reps
Lately I’ve been starting my seated presses from the rack, which is below the shoulder level. I feel less pain in my joints rather than starting from the top of the rack where you have to extend your arm behind your head. I’m also going all the way down. No half reps anymore. And I can tell a huge difference in shoulder development from this.
From there, I did all supersets. The pec dec and shoulder press machine are next to each other, so that made it easy. And my lateral raises and shrugs were done in the dumbbell section of our gym, so there was no extra rest between those sets. I hit some calves followed my cardio.
Train with Passion,