Thread: Help with traps routine

Barbell shrugs, 5 sets, 12ish reps, 315-365
Upright rows, 1-2 sets, 12-15 reps, 115-135 pounds (bugs my shoulders if I go heavy so slow and light).

I do hang clings (olympic lift without the overhead press) 4sets 4-6 reps then heavy shrugs 3 sets 6-8 reps. It gets em good every time

Yeah I do 3 sets x 12 reps of upright cable rows using 165-185.
I go with a nice slow smooth circular motion.. And I would have to say they are one of my favorite excercises (love the way they feel when they burn )... ohhhhhhh yeahhhhhhh! Almost as good as sex. Well not quite that good

Yeah, she's been a bit flabby this week though... Looks like I have to top her off with some more air.

Originally posted by Randy
I go with a nice slow smooth circular motion..

Risky for the rotator man, no reason to do that either, up and down up and down, just like the blow up doll instructions.

I do straight bar shrugs. Warmup 2 sets with 225#. Then 2 sets at 315#. Then 2 sets at 405#, then back to 1 set at 315#. After that I use the smith machine and do behind the back shrugs with 225# for 5 sets. All of theese are done with 10-15 reps.

Thats why I stay light and slow, otherwise they bug me after a few weeks.

I agree about the rows and deliberate movement. Seems like every time I try to go heavy I get a major pinch in my neck. Burns like a mofo.

Hey Vanity, are you trying to imitate Gene Simmons or what?