Traps Workout: The Ultimate Specialization Program

Traps Workout: The Ultimate Specialization Program

I dislike minimums. I have a huge distaste for the mediocre. And when it comes to traps workouts, I can't stand to see lifters doing the same old boring, ineffective crap.

Yes, crap.

Mind muscle dumbbell shrugs using a paltry weight. Smith machine shrugs? Come on. Really? Any form of shrugs that don't require Versa Gripps or lifting straps. Let's get real here. The trapezius muscles are strong. They help prevent your arms from being getting ripped off your body.

They can handle a lot of weight. A LOT of weight. If your shrugs don't require lifting straps, you probably aren't working them hard enough. And remember... We're in the gym to work our traps, not our forearms and grip.

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So please, don't start with the lifting straps during shrugs hinder your grip strength stuff. If your grip is weak, train it after shrugs. During your trap exercises, strap on the Versa Gripps and tear things up.

Got it? Good.

Listen. I'm not hating on mind muscle connection shrugs. Nor am I hating on Smith machine shrugs. Any exercise can work. With that said, most trainees aren't exactly attacking their traps workout with any form of gusto.

Traps training is generally uninspired. Boring. Lifeless. Weak.

It's time to up the intensity. This 4 day per week traps specialization workout should do the trick.

Traps Workout - 4 Day Specialization Program

Here is a sample schedule:
  • Day 1 - Back, Biceps and Traps
  • Day 2 - Chest and Triceps
  • Day 3 - Off
  • Day 4 - Legs
  • Day 5 - Shoulders and Traps
  • Day 6 - Off
  • Day 7 - Off
This is a muscle growth specialization program. It's best to not perform this while cutting. You're trying to pack on mass, so a calorie surplus of 300 to 500 per day is best.

For best results here are some general suggestions:
  • Men - 300 to 500 calories above maintenance levels. Women - 200 calories above maintenance.
  • Men - 200 to 220 grams of protein per day. Women - 110 to 140 grams of protein per day.
  • 25 to 35% of your daily calories from quality fats.
  • The rest of your daily calories from clean carb sources such as rice, oatmeal, etc.
  • Keep a pre-workout such as Ruckus in your gym bag and use it when you need that extra boost.
Run this program for about 8 to 10 weeks.
Day 1
Back, Biceps and Traps
Exercise Sets Reps
Deadlifts  2  5
Dumbbell Rows  2  12
Seated Cable Rows  3  12
Lat Pull Downs  3  12
Dumbbell Curls  3  12
EZ Bar Curls  3  12
Power Shrug + Static Hold  3  * See below
Farmer's Walks + Shrug Combo  3  * See below

Power Shrug and Static Hold - Perform 8 to 10 reps of power shrugs. Before setting the weight down hold for 20 to 30 additional seconds.

Farmer's Walk and Shrug Combo - Using Versa Gripps or lifting straps, perform a farmer's walk for 50 to 100 feet using at least 100 pound dumbbells. Before setting the dumbbells down, rep out as many shrug reps as possible.
Day 2
Chest and Triceps
Exercise Sets Reps
Bench Press  4  8
Incline Dumbbell Bench Press  3  12
Machine Chest Press  3  12
Low Cable Crossovers  3  12 to 15
Close Grip Bench Press  3  8
Rope Cable Triceps Extensions  3  12
Dumbbell Skullcrushers  3  12

Day 4
Exercise Sets Reps
Squats  4  8
Leg Press  3  12
Leg Extensions  3  15
Hack Squats  3  12
Dumbbell Romanian Deadlifts  3  10
Leg Curls  3  15
Seated Calf Raises  3  15

Day 5
Shoulders and Traps
Exercise Sets Reps
Push Press  2  6-8
Seated Overhead Dumbbell Press  2  10-12
Upright Rows  3  12
Dumbbell Laterals  3  12-15
Face Pulls  3  12
Ab Wheel Roll Outs  3  10 to 15
Run the Rack Shrugs  2  * See below
100 Rep Shrug Destruction  3  * See below

Run the Rack Shrugs - Start with 50 pound dumbbells. Perform 6 to 10 reps. Rest 15 to 20 seconds, then move up to 60 pound dumbbells.  Continue this pattern until you can no longer go on, or reach the heaviest dumbbells in the gym.

100 Rep Shrug Destruction - Using Versa Gripps or lifting straps, place 185 or 225 pounds on a barbell and race to 100 total reps as quickly as possible. Set the bar down as needed, but try to limit rest as much as possible.
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