Traps Workouts 9 - Intermediate Workout Routines For Huge Trapezius Muscles

Intermediate Traps Workout #9

Exercise: Smith Machine Shrugs
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: This exercise is the same as the regular Barbell Shrugs except that you will be using a Smith Machine instead of a free weight barbell. Stand with your legs about shoulder width apart and hold a barbell with both hands. Using an overhand grip, allow the barbell to hang down behind your back so that your arms are fully extended. To execute this movement, simply shrug your shoulders while keeping your arms completely straight. Be sure that you hold your shoulders in the shrug position for a one-count at the top of the movement. Return to the start position and repeat for the desired amount of repetitions.

Exercise: Barbells Shrugs Behind The Back
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 2-3 minutes of rest between each set
Advice: This exercise is the same as the regular Barbell Shrugs except that you will be holding the barbell behind your back instead of in front of your body. Stand with your legs about shoulder width apart and hold a barbell with both hands. Using an overhand grip, allow the barbell to hang down behind your back so that your arms are fully extended. To execute this movement, simply shrug your shoulders while keeping your arms completely straight. Be sure that you hold your shoulders in the shrug position for a one-count at the top of the movement. Return to the start position and repeat for the desired amount of repetitions.

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