Sunday, January 23, 2011

Shoulders and traps workout

I generally need to lift high volume and high intensity so i get a good pump.

Warm up:
Arm circles----------5x10 (each arm forward and backward)
Push press-----------bar x 10

Working Sets:
Push press------------135x10
-------------------------135x10
-------------------------135x10
-------------------------135x10

Barbell shrugs-------225x15
------------------------315x12
------------------------315x12
------------------------315x12

Arnold press--------55x12
-----------------------50x10
-----------------------45x10
-----------------------45x8


Dumbbell Shrugs-----110x12
--------------------------110x12
--------------------------110x12

Lateral raises----------20x15
--------------------------20x15

Front raises------------20x15
--------------------------20x15

Bent over raises-------15x18
--------------------------15x18

Generally I use cables for the last three exercises. I like the constant resistance you get throughout the range of motion.

17 comments:

  1. good one bro..
    also helped u n u$.return the favour.
    thefitmuscle.blogspot.com

    ReplyDelete
  2. Great info. Supported, nahmeen?

    ReplyDelete
  3. Working out with traps isn't what I expected.

    ReplyDelete
  4. Shoulders and mouse traps workout?

    Be careful bro, you don't want to pinch your finger.

    ReplyDelete
  5. nice job with the workout broham

    your friend,
    ectomorphmuscle.blogspot.com

    ReplyDelete
  6. quick question about shrugs. I see people doing them all the time but I have read contradicting arguments that shrugs are a waste of a workout and don't really do anything. Thoughts?

    ReplyDelete
  7. Good lifts bro.

    Update your blog more often. I wanna see you progress and get shredded.

    ReplyDelete
  8. Solid workout brah, keep it up :)

    http://the-viral-network.blogspot.com/

    ReplyDelete
  9. nice. i always slack on my shoulder/traps day. low motivation for it i guess. hit me back man

    ReplyDelete
  10. nice blog man, check out my similar blog at:
    http://bsfast.blogspot.com/
    Following so follow back.

    ReplyDelete
  11. I find shoulders that hardest part to gain in size. Feels bad man




    Follow me brahs, I post my 3d work.

    http://seedypete.blogspot.com/

    ReplyDelete
  12. hit me back and follow

    http://www.noxploderesults.blogspot.com/

    ReplyDelete
  13. I really need to get back to the gym.

    ReplyDelete