Having incredible traps really makes the back look so much more impressive. Bigger traps make your entire upper body look bigger. In today's “Monday Madness” we look at a workout that will give you traps that threaten to amaze all who see them.
The Workout
| Exercise | Sets | Repetitions |
| Upright Rows | 4 | 10-12 |
| Cable Upright Rows | 2 | 15-20 |
| Dumbbell Shrugs | 4 | 10-12 |
| Barbell Shrugs | 4 | 15 |
Executing the Workout
We begin with upright rows. Use a wide grip. This helps lessen the stress on you rotator cuff. Bang out 4 sets of 10 to 12 repetitions, but make sure to lead with your elbows. They should be moving away from you. This will keep the tension on the traps. Move on to Cable Upright Rows. Perform them in a similar manner to the previous upright rows–hands further apart, elbows leading the way. Do 2 sets of 15 to 20 repetitions. Now we move on to dumbbell shrugs. Grab a heavy dumbbell (use straps if needed to aid in the grip) and execute 4 sets of 10-12 repetitions, shrugging your shoulders and squeezing them tightly at the top. Finish them off with barbell shrugs. Execute 4 sets of 15 repetitions. Get a good squeeze at the top of the movement.
Results
Consistently executing these exercises in this order will bring about some great results in your traps. People will start commenting on your traps and will ask you how you got them. You can smile and say “Hard work, of course!”
