Build A Bigger Upper Body- Back, Shoulders And Traps

A Bigger Upper Body

The beach muscles: chest, biceps and abs. A typical gym rat works these bodyparts hard, while undertraining the rest of the torso.

Only a token amount of work is put in for back, shoulders and traps. The typical bro torso attack looks like this:

  • Back – Lat pull downs and maybe (MAYBE) a few Hammer strength rows or seated cable rows for good measure.
  • Shoulders – Token Smith machine overhead presses followed by various (wimpy) lateral raises.
  • Traps – Light weight shrugs that aren’t potent enough to pack mass on a rat.

 

I recommend using it within a training split that looks similar to this:

  • Monday – Chest and Arms
  • Wednesday – Quads, Hamstrings and Calves
  • Friday – Back, Shoulders and Traps

 

Back, Shoulders and Traps Workout

Workout Notes

Shrugs. Don’t baby your barbell shrugs. Slap on as much weight as possible and power shrug those bad boys up. Power shrugs are not strict. Don’t fear the explosiveness of this lift; it’s not cheating, it’s life changing. You will build mountain peak traps.

Seated Dumbbell Press. If you can, perform these on a bench or chair with a back.

Pull Ups. If you can’t perform pull ups, use lat pull downs instead.

Seated Cable Rows. If you do not have a cable row machine, use barbell rows or machine rows.

Upper Body Workout
Back, Shoulders and Traps
Exercise

Sets

Reps

Deadlifts

3

8

Seated Dumbbell Press

3

10

Pull Ups

5

Max

Clean and Press

5

5

Seated Cable Rows

5

10

Barbell Upright Row

3

10

Power Barbell Shrugs

5

10

 

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