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.

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17 comments:

  1. BENJanuary 23, 2011 at 1:26 PM

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

    ReplyDelete
  2. ChrisJanuary 23, 2011 at 1:34 PM

    Great info. Supported, nahmeen?

    ReplyDelete
  3. NicholasJanuary 23, 2011 at 2:11 PM

    shrugs yeee best one for traps!

    ReplyDelete
  4. Suciô SanchezJanuary 23, 2011 at 2:16 PM

    Working out with traps isn't what I expected.

    ReplyDelete
  5. AnonymousJanuary 23, 2011 at 2:21 PM

    Shoulders and mouse traps workout?

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

    ReplyDelete
  6. JordanJanuary 23, 2011 at 2:27 PM

    nice job with the workout broham

    your friend,
    ectomorphmuscle.blogspot.com

    ReplyDelete
  7. The Facts of VidyaJanuary 23, 2011 at 2:30 PM

    @Sucio: Okay I admit, I laughed.

    ReplyDelete
  8. thegoldenchildJanuary 23, 2011 at 9:57 PM

    u beastin bro.

    ReplyDelete
  9. watchmanJanuary 24, 2011 at 10:54 AM

    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
  10. Lose Fat RapidlyJanuary 24, 2011 at 12:22 PM

    Good lifts bro.

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

    ReplyDelete
  11. MKDJanuary 25, 2011 at 6:00 AM

    Solid workout brah, keep it up :)

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

    ReplyDelete
  12. ArcitaJanuary 26, 2011 at 4:44 PM

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

    ReplyDelete
  13. FMGuruJanuary 27, 2011 at 10:22 AM

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

    ReplyDelete
  14. AnonymousJanuary 30, 2011 at 9:32 AM

    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
  15. Cindir13January 30, 2011 at 6:41 PM

    Nice blog

    ReplyDelete
  16. LigerPintoFebruary 4, 2011 at 2:08 PM

    hit me back and follow

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

    ReplyDelete
  17. ZSPNFebruary 4, 2011 at 7:37 PM

    I really need to get back to the gym.

    ReplyDelete

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