Workouts - Back & Traps
Here is my typical Back & Traps workout…..again, subject to change from time to time.
Back
Wide-Grip Weighted Pull-Us
Set 1: 15 reps (with 15 lbs strapped from my waist)
Set 2: 11 reps (with 15 lbs.)
Set 3: 8 reps (with 20 lbs.)
Set 4: 7 reps (with 25 lbs)
Chins Up
Set 1: 8 reps (with 25 lbs. strapped from my waist)
Hammer Smith T-Bar Rows
Set 1: 100 lbs. x 12
Set 2: 110 lbs. x 9
Set 3: 115 lbs. x 7
Set 4: 120 lbs. x 6 (with 8 partial reps at the end of this set)
Close-Grip Cable pull-downs
Set 1: 135 lbs. x 12
Set 2: 150 lbs. x 9 (with 7 partial reps at the end of this set)
Traps
Dumbell Shrugs
Set 1: 50 x 12 (hold at the top for 2 seconds for each rep)
Set 2: 60 x 12 (hold at the top of 2 seconds)
Set 3: 70 x 12
Set 4: 80 x 10 (hold at the top for 2 seconds) (immediately followed by a drop set of 45 x 10, and then 12 partial reps)
Hammer Smith Reverse Shrugs
Set 1: 100 x 12
Set 2: 110 x 12
Set 3: 120 x 12
Set 4: 130 x 12 (90 x 12 Drop set)
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