Delts, Traps and Biceps Workout 2/25/16

Delts
Giant set X 3
Seated hammer machine press triple drop set 12-15 reps per drop
Seated dumbbell front raises 15-20 reps
Seated side raises 15-20 reps
Standing partial side raises 12-15 reps

Giant set X 2
Plate front raises with alternated twist 12-15 reps
Arnold press 12-15 reps
Bent over reverse dumbbell raises 12-15 reps
Standing cable face pulls 12-15 reps

Traps
Machine shrugs 4 x 15, triple drop set 10 reps per drop
Dumbbell Shrugs 4 x 15
Behind the back shrugs 4 x 15

Biceps
*FST-7 Reverse curls 7 x 12
Incline DB curls 4 x 8-10 plus 5 partials
Hammer curls 3 x 15-20
*FST-7 Rest 30-45 seconds between sets

Chest and Traps Workout 2/19/16

Doing Dumbbell Floor Presses

Chest
Cable Crossovers 4 x 20-25
Incline Hammer Press 4 x 8-12, last set drop set
Dumbbell Floor Press 4 x 20-25
Wide Grip Bench Press 4 x 8-10
Dips 7 x 12 FST-7 style (Rest between 30-45 seconds)

Traps
Machine shrugs 4 x 15, last set drop set
Behind the back shrugs 4 x 15
Shrug Row 4 x 15
DB Shrugs 4 x 15

Big traps!

Big traps can help create that dominating torso which you are looking to build, but are you doing the right things to make them grow?

There's a lot of emphasis on shrugs for trap development but what if, you can do other things besides shrugs to develop traps?

Traps or the trapezius muscle runs approximately 1/3 of the way down your back, almost to the midpoint. With that said shrugging will not hit all of this muscle or work it in a plane of motion where the recruitment of muscle fibers is optimized.

Here are top 3 tips to ensuring you are able to force OVERALL trap development.

How to Get Big Traps, JOJ Style

There's an unique superset to build up your traps. Try these out and give me your feedback!

Related Posts

Upright Row + Front Raise - Johnnie O. Jackson MUTANT MASH UP

Trap Tips

Big Traps You Want?

Upright Row + Front Raise - Johnnie O. Jackson MUTANT MASH UP

Here's a great superset to build some delts and massive traps! Try this!!

IFBB Pro Nick "3D" Trigili Trains Shoulders and Traps During the Off-Season

Nick starts with Military press. He went up to 315 on this. Next is side laterals. Next is bent over laterals. He won't be doing the NY Pro but he'll be doing lots of traveling with MuscleMeds. Next is machine laterals. Next is rope pulls for rear delts. He doesn't know what show he's going to do. Next is shrugs. 

Trap Tips

The traps have 3 parts. You need to work all of them from various angles. When you initiate your back movements by FIRST retracting your shoulder blades, the trapezius will be engaged.

Big Traps You Want?

Building big traps is a necessity for a symmetrically sculpted upper torso, and most guys usually give these muscles attention at the end of their shoulder workout. But to really build some shirt stretching traps you've got to isolate this area with a variety of exercises that target the upper, middle and lower section of these muscles.
Key Exercises to incorporate.
Barbell Shrugs
Bent Over Lateral Raises
UpRight Rows

Trap Tricks - Mutant In A Minute

Here's some new tips to grow those traps. Try this tri-set out to see how it feels and if you like it.

Trap Development

There is more to trap development than just shrugging!
The trapezius has three sections. Two of them function primarily to retract the scapula. You need to train from different angles to fully develop them. Focus on retraction First and foremost, just as you would when training your back. Shrugging is almost an after thought as it only primarily works the top vertical fibres of the trap near the base of the skull.

"Wings" of Knowledge

The "lats" (lattisimus dorsi) span, or each side, from the superior and medial part of the illiim (of the pelvis), the lower spine via the spinous processes of the lumbar spine and the lower thoracic spine, all the way up to attach to the lesser tubercle of the humerus after passing and attaching to the inferior angle of the posterior scapula. This gives it the "fan shape" which offers differing fiber directions but also several joint which can ultimately provide countless options of training for various effects.

For maximal development, exploiting all angles and ranges the back is capable of is key.

 

Nick Trigili Delt & Trap Workout - NPC USA 2014 Prep

Nick starts with face pulls above the head with drop sets. Next is leaning side cable laterals. Next is military press. He hit poses throughout the video. Next is DB laterals with drop sets. Next is reverse pec deck. Next is shrugs machine. Nick talks about who he's working with. He's with George Farah now but before he was working with Fak. He gives a shout out to his sponsors.

ABC at Diesel Gym in North Brunswick, NJ on 5/13/14

Here's me training at Diesel Gym!

Nick Trigili Trains Delts & Traps

Nick starts with hammer strength shoulder press. Next is bent over side raises. Next is cable side raises. Nick hitting some poses. Next is reverse pec deck. Next is side raises superset to upright rows. Next is shrugs. Next is incline shrugs. Nick is looking pretty good. Nick thanks his support group.

ANTOINE VAILLANT, CED & MIKE JOHNSON - DELTOID AND TRAPS SMASHING T

They hit some incline bench press. They start with seated side laterals for dropsets Next is high rows for dropsets. They do a superset of the iron cross & reverse pec deck. Next is upright rows for rest-pause. Next is shrugs for reps but with the highest db.

Ben Pakulski 4 Weeks Out Delts & Traps Workout

Ben Pakulski 4 Weeks Out Delts & Traps Workout

Ben starts with incline front raises supersets with lying cable raises. Next is rear delt cable movement. Next is hammer strength press superset with plate front raises. Next is side cable raises superset with db side raises. Next is upright rows & shrugs. Ben hits his delts from all type of angles.