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Traps Weight
Lifting Program
Upright rows - warm up then 4
sets 8-12 reps
Dumbbell shrugs - 5 sets 8-12
reps or Barbell shrugs
Traps Workout Option 2
Barbell Shrugs - warm up then 5
sets 6-10 reps
Dumbbell Shrugs - 4 sets 6-10
reps
Cable shrugs - 3 sets 12 reps
Traps Workout Option 3
Smith Machine Shrugs - warm up
then 5 sets 6-10 reps
Behind the back Barbell Shrugs -
4 sets 6-10 reps
Dumbbell Shrugs - 4 sets 8-10
reps
Dorian Yate's Delts and Traps
Workout
Smith Machine Press - *1 set 15
reps
*1 set 12 reps
1 set 8-10 reps
Seated Lateral Raise - *1 set 12
reps
1 set 8-10 reps
One Arm Cable Laterals - *1 set
20 reps
1 set 8-10 reps
Dumbbell Shrugs - *1 set 12 reps
1 set 10-12 reps
*warm up
Markus Ruhl's Traps Workout
Dumbbell Shrugs - 5-6 sets 10-20
reps
Machine Shrugs - 5-6 reps 10-20
reps
Other Traps Exercises
Calf Machine shoulder Shrugs
Smith Machine upright row
Dumbbell upright row
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