The shrug has an extremely low range of motion, but when performed correctly, you feel an immediate burn in your traps and upper back. Seated Dumbbell Press or Military Press. Found inside – Page 91Because the deltoids and trapezius muscles tie in so closely , I usually finish off my shoulder workout with Shoulder Shrugs ( four sets of 10 reps ) , using either a barbell or two dumbbells . I've handled 475 pounds in my heaviest set of Barbell ... Then add reps each workout, and when you can do 3 sets of 8 reps, add weight. Found inside – Page 152... Day 1 Exercise Sets Reps Barbell bench press 5 8,6,4,2,1 Incline barbell bench ... 4 10,8,8,6 Barbell shrugs 4 10,8,8,6 Day 3 Exercise Sets Reps Barbell ... 3 – 25. Stiff led deadlifts should be done STRICT with an emphasis on working the hamstrings. At the end of the 10 weeks, expect a 225% increase in strength. Found inside – Page 152... and 2 Exercise Sets reps Barbell bench press 5 8,6,4,2,1 incline barbell bench ... 4 10,8,8,6 Barbell shrugs 4 10,8,8,6 day 3 Exercise Sets reps Barbell ... 4. (Go straight to exercise 2B)Set a bar in a rack at about hip level and hang from it with your legs extended. Don’t go to failure every set. ... then do a few extra reps as push presses -- using your legs to help drive the weight up. **As Many Quality Reps As Possible. Found insideWide-Grip Lat Pulldown — 2 Sets, 12-15 Reps Cable/Resistance Band Curl — 2 Sets, ... 8- 12 Reps Chin-Ups — 3 Sets, 12-15 Reps Barbell Shrugs — 3 Sets, ... Found inside – Page 152day 1 day 2 Exercise Sets reps day 3 Exercise Sets reps Exercise Sets reps ... 4 10,8,8,6 Barbell shrugs 4 10,8,8,6 weeks 3 and 4 day 2 Exercise Sets reps ... Warmup Set 1: Barbell Warmup Set 2: 95lbs Warmup Set 3: 135lbs Warmup Set 4: 175lbs Warmup Set 5: 215lbs. Take only enough rest to move from station to station. Chest Exercises. If you’re just interested in getting stronger, you can do: 3-5 sets of 5 reps, with a focus on lifting heavier and heavier each week. Shoulder shrugs; He did shoulder shrugs with either a 75kg or 30kg barbell. Go up in weight when at least 1 set hits 8 reps and the second set does not drop below 6 reps. Shrugs are not "power shrugs" - these are just regular strict barbell shrugs to generate a good pump in the traps. Grab a barbell with an … At Westside Barbell, we perform a heavy amount of rowing exercises using bars, dumbbells or plates for upright rows and shrugs for the upper back. Found inside5 sets of 12 reps. Barbell Stiff Leg Dead Lifts or Machine Hamstring Curls. 5 sets of 12 reps. Seated Calf Raises. 4 sets of 12 reps. Dumbbell Shrugs. 1. The perfect back workout should consist of exercises for not just the lats and traps but other important muscles of the back as well. Found inside – Page 115... and 3 Days 2 and 4 exercise sets reps barbell bench press 5 8,6,4,2,1 wide-grip ... barbell shrugs 4 10,8,8,6 dead lift 5 10,8,6,4,2 exercise sets reps ... Found inside – Page 152... and 2 Exercise Sets reps Barbell bench press 5 8,6,4,2,1 incline barbell bench ... 4 10,8,8,6 Barbell shrugs 4 10,8,8,6 day 3 Exercise Sets reps Barbell ... Rogue Monster Rhino Belt Squat - Stand Alone Patented System for Lower Body Training. Mog16 Apprentice Posts: 146 Joined: Sun Mar 12, 2006 10:26 pm Location: Corvallis, OR. ... 4 x 10 Barbell shrugs 4 x 10 Triceps extensions 4 x 10 Incline curls I don't do any Olympic lifts as part of the routine but a 5-10 minute 1RM complex of the power clean and jerk circuit mentioned above could work. Decline dumbbell fly: 3 sets 6-8 reps. Barbell curls: 5 sets 5 reps. Dumbbell hammer curls: 4 sets 6-8 reps. Preacher curls: 3 sets 8 reps. A workout that incorporates heavy compound exercises with a mix of isolation exercises and overall volume (more sets and reps).I’ll explain why below, but first let’s take a look at what a simple bodybuilding workout look like. Keep it to no more than 2-3 sets of 8-10 reps. What if there’s an exercise I can’t do? 1C Barbell shrug. Each workout try to beat what you did for your previous workout. Found inside – Page 68SEATED DUMBBELL POWER CLEANS: 3 sets of 20 reps DIPS: do 50 reps total in as ... 10 reps BARBELL SHRUGS: work up to heavy set of 10 reps in 3–4 sets BARBELL ... But feel free to use a higher rep range of 10-15 reps and lighter weights if you think that enables you to feel activation in your back muscles better. So for example if you can bench press 225 for 5 reps, do 205-210 for 4 sets of 5, then 225 for your last set of 5. Remember, this is just a sample workout routine. Shrugs can optionally be added to the end of the “pull” workout. With heavy weight and high reps, this is also great for grip strength. This fitness certification includes an indepth courseware leading to an online exam. Found insideExercise Sets ^ Reps Shoulders BarbellOverheadPress(behindtheneck) 4 6-10 ... 4 6-10* Reverse Pec Deck 4 12 Traps Barbell Shrug 4 12 Dumbbell Shrug 2 12* ... Continue like this until you can do 3 sets of 8 reps with two-thirds of your body weight. That means standing dumbbell lateral raises for the middle delts and bentover dumbbell raises for the rear delts, as well as barbell and dumbbell shrugs for traps. Found inside – Page 164set of each for one Superset and repeat 3 times. ... sets 8-10 reps Dumbbell Shrugs 3 sets 8-12 reps Dave's Personal Chest Routine Flat Bench Barbell Press ... Full-Range Pulldowns Found inside – Page 152... Day 1 Exercise Sets Reps Barbell bench press 5 8,6,4,2,1 Incline barbell bench ... 4 10,8,8,6 Barbell shrugs 4 10,8,8,6 Day 3 Exercise Sets Reps Barbell ... Here’s an example of a basic bodybuilding back workout: Barbell … Shoulders: 8–26 sets per week, including a mix of lifts such as overhead presses, face pulls, upright rows, and lateral raises. The courseware equips you to undertake the roles and responsibilities of a … Shrugs work best for most guys as a high-volume, mass-building exercise, so check your ego, strip a plate off each side of the bar, and work these for three or four sets of at least 20 reps, holding the top position for at least a second on each rep. Found insideStanding barbell overhead press 10 4 60 Seated dumbbell shoulder press 10 4 60 ... 12 4 60 Tricep extensions 12 4 60 Day 2: Pull (1) EXERCISE REPS SETS ... Chin Ups – 50 reps using as few sets … Lift moderate to heavy in the beginning. The bar should then be lifted straight above the head until the elbows are locked. Cable Cross Overs (3 sets, 20 reps) Wednesday: Quads and Hamstrings. The barbell should be set in a start position just above the head. Found inside – Page 23Below are two sample superset routines: ROUTINE A Barbell Shrugs 2 sets of 10, 8 reps Cleans 2 sets of 8, 6 reps The goal is to do the first set of shrugs; ... Behind-The-Back Barbell Shrugs – 3 Sets 12-10-8 Reps. Behind-the-back barbell shrugs are different as compared to the orthodox barbell shrugs. Found inside – Page 152day 1 day 2 Exercise Sets reps day 3 Exercise Sets reps Exercise Sets reps ... 4 10,8,8,6 Barbell shrugs 4 10,8,8,6 weeks 3 and 4 day 2 Exercise Sets reps ... ExpertRating offers an online Personal Trainer Certification for $69.99 for people who would like to become certified fitness trainers. Finish your workout with a few sets of lateral raises, reverse flyes and barbell shrugs. Found inside – Page 67Repeat for a total of 6 reps, rest then perform the next set of 8 reps the ... the trap muscles. barbell shrug-start finish Routine#3 Lying incline reverse ... Stabilizer Muscles: Teres Major, Supraspinatus, Infraspinatus, Brachialis, Brachioradialis. This is a 10-week linear periodization program guaranteed to make you stronger. The dumbbell extensions are done for 8-12 reps for 6-8 sets on average. Rest intervals between lifts should be kept to about a minute. Sets: 4 Reps: 10 Rest: 0 sec. to the bar each week and do the same number of sets and reps. Unilateral lower body movement – perform 3 sets of 8 reps; 1 -Rowing variation – 3 sets of 10-12 reps; 2 -DB Shrugs – 3 sets of 10-12 reps; High rep abdominal circuit – perform 3-4 exercises and go through circuit 2X; WORKOUT #2 *This workout was performed on Wednesday, but it can also be performed on Thursday. Straps can help for really high rep sets. Barbell Shoulder Shrugs. Hold the fully shrugged position for 2 seconds on each rep. Set 1: 10 reps. Set 2: 8 reps. Set 3: 6 reps. Set 4: 20 reps. Work sets: 4 x 6-20. drop a 5RM to 3x3 or drop the weight by a bit less than 10% and perform 3x5. If you’re looking to add more size along with strength, mix up your rep ranges. Chest: 10–22 sets per week with a mix of lifts that hit both the lower and upper chest, such as the bench press and push-ups. Hold for a second at the top and repeat. Understand that this trap-destroying tag team will be more challenging than a conventional deadlift set, so you may need to drop the weight by about 5%. Reverse Hypers, Back Raises (45-degree Hyper) and/or light Good Mornings for high reps will follow the upper back exercises. Dumbbell shrugs work your upper traps in isolation. Wave the weight from 45 to 55% of your 1rm free squat over 3 weeks, then start over at 45. Use the same formula as the traditional Hise Shrugs-one heavy set of 20- 25 reps. On Wednesday, he performs 9 different quads and hamstrings exercises. Dumbbell Shrug. What about shrugs? Arm circles and shoulder shrugs. I like to do DB Shrugs, usually with like 70-90lb DB's for like 10-15 reps. Work sets: 3 x max reps. Rest between sets: 90 seconds . Exercise selection for power days should include basic compound movements for your upper and lower body, like bent-over rows, incline bench press, barbell back squat, and the leg press. Don’t let it round or you’ll squeeze your spinal discs. 1 exercise. Some shrugs and a few hammer curls and you are done. Keep records of the exercises, weights, sets, and reps that you do. Sets with increasing reps should stay the same/decrease in weight each set. Found insideBARBELL PENDLAY ROWS 5 sets x 5 reps (80% 1RM) - rest 90s Each rep must ... reps Hypertrophy: 4 sets x 8 reps BARBELL SHRUGS (PYRAMID UP) 5 reps/set ... Or an exercise I don’t like? Excerpt: What would be a better rep scheme for barbell shrugs? Found inside – Page 152day 1 day 2 Exercise Sets reps day 3 Exercise Sets reps Exercise Sets reps ... 4 10,8,8,6 Barbell shrugs 4 10,8,8,6 weeks 3 and 4 day 2 Exercise Sets reps ... Found inside – Page 34Dumbbell/Kettlebell Swings 4 sets x 6 reps 30 seconds rest Day 3 Weight ... of1 rm Barbell Jump Shrugs 8 sets x 4 reps 45 seconds rest Barbell Snatch ... And remember, start lighter until you get a good feel for the exercise, then starting adding more weight. I would perform the Hise Shrug at the end of the back workout as it can be quite taxing. Barbell Rows – 5 sets of 20-8 (Pyramiding) reps; Barbell Shrugs – 3 sets of 15-20 reps; Rack Deadlifts – 3 sets of 10-12 reps; Pullups – 3 sets of 6-10 reps; Pulldowns – 3 sets of 6-10 reps; Day 7: Legs. Barbell and Bench Braced Back Extensions. No sets / reps / duration specified. Found inside – Page 152day 1 day 2 Exercise Sets reps day 3 Exercise Sets reps Exercise Sets reps ... 4 10,8,8,6 Barbell shrugs 4 10,8,8,6 weeks 3 and 4 day 2 Exercise Sets reps ... Sit on a bench with dumbbells held in front of you, palms facing your shoulders as though you've just finished a bicep curl. Elevated Renegade Rows. Found insideTraps •Barbell shrugs 3 warm up sets with 4 working sets. •Dumbbell shrugs – 3 sets 12 reps. Day Four Quads •Leg extensions 4 warm up sets •Hamstring curls ... Top. Military Press (5 sets, 10 reps) 2. Barbell upright rows: - 3 sets of 15 reps . The freestanding version of the Rogue Monster Rhino Belt Squat requires no separate rack/rig for set-up, as the system includes a pair of 53.925” steel legs for mounting and two angled 3x3” front feet for platform stability. 3 supersets of 30 reps each. Back Squat. V-Ups (3 sets, 15 reps) 4. Heavy barbell shrugs in the 5-10 rep range might be easy to set up and execute, but heavy dumbbell shrugs might be downright annoying (dragging out the 150’s might just cost you more fatigue than the shrug itself). For squat/deadlift perform 8 sets of 2 on the wide stance box squat. Found inside – Page 205Bodypart Exercise Sets Reps Notes Chest Flat Barbell Bench Press 8+2 20-30+ ... Raises Traps Barbell or Dumbbell Shrugs 2 20-30+ Just 2 high rep sets here. After a brutal week of training, Seid suggests a much-deserved weekend of rest. E.g. 6. Found inside – Page 152day 1 day 2 Exercise Sets reps day 3 Exercise Sets reps Exercise Sets reps ... 4 10,8,8,6 Barbell shrugs 4 10,8,8,6 weeks 3 and 4 day 2 Exercise Sets reps ... For each superset pairing, rest about 2-3 minutes between sets. Found inside – Page 152day 1 day 2 Exercise Sets reps day 3 Exercise Sets reps Exercise Sets reps ... 4 10,8,8,6 Barbell shrugs 4 10,8,8,6 weeks 3 and 4 day 2 Exercise Sets reps ... 3 sets of 10-12 reps; Barbell Shrugs 3 sets of 8-10 reps; Note: if you’re looking for a complete push/pull/legs program that puts the “push” and “legs” workouts together as well, feel free to check out my Bodybuilding 2.0 program included in Superior Muscle Growth. Found insideAbs. Leg raises as many reps as possible. It's usually around 30 or 50 times The best exercise for the traps are, wide grip barbell shrugs. 19 times 2 sets. Really emphasize a controlled motion. Jumping jacks: 50 reps ... Then, do a few sets of just a few reps with increasing weight (but won’t tire you out) and THEN start your workout. Rest: 60 secs. Lower the bar to thigh level then, keeping your arms straight, shrug the bar up so that your shoulders reach your ears. Hey Caine - sets with consistent reps should be done with the same weight for all sets. On Wednesday, Harbour performs a military press and circuit routine focusing on major 8 exercises. An example Trap Routine would look like this: - 60 seconds MAX REST between sets. Barbell Military Press (10 sets, 10 reps) 2. Hold the barbell with palms facing forwards. In addition to seated dumbbell, barbell, or machine presses as his anchor shoulder movement, Elssbiay opts for a range of tried-and-true exercises. Found inside – Page 152... and 2 Exercise Sets reps Barbell bench press 5 8,6,4,2,1 incline barbell bench ... 4 10,8,8,6 Barbell shrugs 4 10,8,8,6 day 3 Exercise Sets reps Barbell ... Mountain Climbers; Swinging toe touches. You should consider lifting comparatively lighter weights as it’ll be harder to maintain balance while performing the exercise with a barbell behind your hamstrings. Barbell Shrugs: 2 sets: 8-12 reps: Stiff Legged Deadlifts: 2 sets: 5-7 reps: TUESDAYS AND FRIDAYS: Nautilus Flyes, Pec Deck Flyes or Dumbell Flyes: 1 set: 8-10 reps: Nautilus Bench Press or Barbell Incline Press: 1 set: 8-10 reps: Parallel Bar Dips: 1 set: 5 reps: Nautilus Lateral Raises or Dumbbell Side Laterals: 1 set: 3 sets of 4-6 barbell shrugs: 160#, 5 reps per 3 sets of 6-8 underhand bent over rows: 75#, 8 reps; 85# 6 reps, 6 reps 3 sets of 8-10 dumbbell pull overs: 37.5#, 8, 10, 10 reps 3 sets of 8-10 landmine rows: 80# 10 reps, 90# 10, 100# 10 reps 3 sets of 8-10 dumbbell shrugs: 75#, 10 reps per Daily exercise: sadly no extra credit. The purpose of each power day is to lift heavy loads in a lower rep range, typically 4 to 6 reps per set. Here’s David Harbour’s military press and circuit routine: 1. Found inside – Page 152day 1 day 2 Exercise Sets reps day 3 Exercise Sets reps Exercise Sets reps ... 4 10,8,8,6 Barbell shrugs 4 10,8,8,6 weeks 3 and 4 day 2 Exercise Sets reps ... Rope pushdowns 132 reps. Found inside – Page 80Third Exercise: Shoulder Shrugs Sets: 4 Reps Per Set: 8 Weight: Moderate barbell weight (A weight where you can probably do 12 reps.) ... A pulling movement’s one rep max is rarely known, or performed, so it is best to load these according to the sets/reps required. If you ever did … I keep two 45lb plates next to me, and will pick them up and do a drop set of like 10 after every set with the DB's. Perform 4 sets of barbell shrugs. Found inside – Page 152day 1 day 2 Exercise Sets reps day 3 Exercise Sets reps Exercise Sets reps ... 4 10,8,8,6 Barbell shrugs 4 10,8,8,6 weeks 3 and 4 day 2 Exercise Sets reps ... Auto-advance Start exercises automatically after a 5-second delay. Sets and reps. To implement the barbell row into your routine, I'd suggest adding 3-4 sets of the exercise with a rep range of around 8-12 reps. Then on your next workout do one-third body weight for 10 reps, one-half body weight for 10, and two-thirds body weight for 10. Brace your abs and, keeping your body in a straight line, pull yourself up until your back is fully contracted. Found inside – Page 152day 1 day 2 Exercise Sets reps day 3 Exercise Sets reps Exercise Sets reps ... 4 10,8,8,6 Barbell shrugs 4 10,8,8,6 weeks 3 and 4 day 2 Exercise Sets reps ... A T2 horizontal push, close grip bench press, would be super-set with a row and a T2 vertical push, maybe an overhead press, would be super-set with pull ups or lat pull downs. Barbell shrug 90 x 10 x 3, 60 x 15 x 2. Just a couple of sets of 6 to 8 reps is all you'll need. Barbell Rows. 2 – 20. And he did about 500 reps throughout the day. Close Grip Dumbbell Press (3 sets, 12 reps) 4. You can change the exercises and number of sets as per your experience level. Max Effort RELATED: Power Building: The Barbell Squat. When doing shrugs you want to do three sets with about 10-20 reps a set (always stay above 10 reps). Found inside – Page 192If you use DB Split Squats, do 10 reps on one leg, then 10 reps on the other, ... barbell shrugs, grip assistance is a good idea so that you work the traps ... Using a steady movement bring the bar down in front of the head to shoulder level to complete the rep. Shrugs 3 – 30. Unilateral lower body movement – perform 3 sets of 8 reps; 1 -Rowing variation – 3 sets of 10-12 reps; 2 -DB Shrugs – 3 sets of 10-12 reps; High rep abdominal circuit – perform 3-4 exercises and go through circuit 2X; WORKOUT #2 *This workout was performed on Wednesday, but it can also be performed on Thursday. Sets with decreasing reps should increase in weight each set. Found inside – Page 151Barbell Shrugs The barbell shrug is the most basic exercise for building the ... limits reps to 12 ) , finish with a heavy set for six to eight reps . This is something like a … Legs A Exercise Sets Rep Goal Total Rest Quads, Hamstrings & Calves Barbell … Here is a great full body workout that is sure to challenge even the most seasoned lifter: Pick a WMR5 for Barbell Squat, 1 arm DB Rows and Incline Barbell Press. 4 – 32. Frequency, Sets & Reps. ... Barbell shrugs can be done both in front of and behind you; dumbbell shrugs can be performed standing, seated and facedown on an incline bench; and even cable shrugs should be in your arsenal. Tip: Do 10-12 reps of upright rows followed immediately by 10-12 reps of shoulder shrugs. Found inside – Page 152day 1 day 2 Exercise Sets reps day 3 Exercise Sets reps Exercise Sets reps ... 4 10,8,8,6 Barbell shrugs 4 10,8,8,6 weeks 3 and 4 day 2 Exercise Sets reps ... Barbell Row Benefits. Front Squats – 5 sets of 20-8 (Pyramiding) reps; Leg Extensions – 5 sets of 10 reps; Hamstring Curls – 5 sets of 6-10 reps Grasp the barbell with an overhand grip (palms facing down), and … Standing calf machine 35 x 10, 45 x 10, 55 x 10, 65 x 10, 75 x 11 *I think the military press double and single are both records for me. Stiff leg deads and shrugs should also use straps. 4. Found inside – Page 152day 1 day 2 Exercise Sets reps day 3 Exercise Sets reps Exercise Sets reps ... 4 10,8,8,6 Barbell shrugs 4 10,8,8,6 weeks 3 and 4 day 2 Exercise Sets reps ... Barbell Curls/Skullcrushers. Bench Press. Old School Chest and Back Workout. Discover the right way to do dumbbell shrugs here. 40 Rep Rest-Pause Power Barbell Shrugs This protocol is brutal. This is my new favorite trap exercise. Rolling your shoulders does nothing for upper trap development and just stresses your shoulder joints unnecessarily. Standing Barbell Military Press: 4 sets x 12-6 reps Barbell Upright Rows: 4 sets x 15-10 reps Barbell Front Raises: 4 sets x 10-6 reps Barbell Shrugs: 4 sets x 20-10 reps As you can see, though firmly fixated on a fetish to build big delts, these training styles can be channeled to annihilate any muscle group that needs a lesson in respect. The principles and movements are the same as in the basic exercise (dumbbell shrug) and the main reason to change is to break up your routine and add a little variety. Sets 3 Reps 12 Tempo 1111 Rest 90sec. Start workout Cancel workout. The barbell upright row is one of the best exercises for building the upper traps and shoulders. In this post you will learn how to perform barbell shrug safely and effectively to achieve maximum results from this great isolation exercise for the trapezius muscle.. Do about two or three exercises for your traps each time you work them out. The dumbbell shrug is the best bet for building up some size and strength in the Trapezius muscles because it is simple, effective, and provides a lot more freedom of movement and range of motion when performing the shrug in comparison to a machine or even a barbell. Repeat for 3 sets, and rest for a minute between sets. Start your workout with five sets of five heavy squats. 8. This means that if your deadlift set calls for 5 total reps, you will also be adding 15 reps of power shrugs to the mix. Barbell Shrug Exercise Guide. Don’t hold the bar in the air between reps or your back will tire and round. Dumbbell Lateral Raises (3 sets, 12 reps) 5. Perform as many reps as you can on each set. Shrugs (Dumbbell, Barbell, or Trap Bar) 5 50 30 sec Standing Barbell Curls 5 50 30 sec Standing Cable Reverse Fly 5 50 15 sec *Use 20% less weight than your previous working sets. Day 3. Rep Range for Cutting – In A Nutshell. 3. 3 supersets of 40 reps each. Load up a barbell with the weight you want to use and stand facing it with your feet at around shoulder width apart. 2. Hammer curls two sets. Reps: 6. Found inside – Page 45S. No Workouts' Name Set and Reps Muscle group 1. Barbell Rows 5 Sets for 15,12,10,8 and 6 reps respectively Back 2. Dumbell Shrugs 4 Sets for 20,15,12 and ... Lying Leg Curls. Holding a heavy barbell, shrug and row it up to your belly button. Found inside – Page 24Pushing upward, do five (5) sets of ten (10) reps w/increase in weight for each set. Standing Shoulder Shrugs (Barbell) For proper positioning of your body, ... Hits em from a diff angle. Following the squat, hit 6 singles on the deadlift waving the weight from 65-75% of your 1rm. Box Jumps (3 sets, 10 reps) Wednesday: Military Press and Circuit. Dumbbell rear laterals 2.5 x 48 total reps. Dumbbell curls two sets. Just replace that exercise with a similar variation of it. 3 – 25. Found insideIncorporate abdominals (2 sets of 20–25 reps), forearms wrist curls (2 sets of ... set—20 reps, second—15 reps Barbell rear shrugs 2p10 First set—20 reps, ... Shrugs (10 sets, 10 reps) 3. ... 3 sets, 8 reps each. - 4 sets of 12 reps . The numbers in each of the three stages represent: Number of sets performed. Straight Arm Pulldowns/Facepulls. Found inside – Page 152day 1 day 2 Exercise Sets reps day 3 Exercise Sets reps Exercise Sets reps ... 4 10,8,8,6 Barbell shrugs 4 10,8,8,6 weeks 3 and 4 day 2 Exercise Sets reps ... Leave 2-3 reps in the tank, and save your max effort set for the last set of each exercise. Get the most from this classic trap-builder by pulling your shoulders straight up and not rolling them backward. It’s really simple. I do sets of 20 reps in between all my press sets. Next up are lats: chest-supported rows, T-bar rows, barbell or dumbbell rows, or lat pull-downs with several different bars, with close or wide grips, for 4-12 sets of 10 reps on average. Found insideBody Part Exercise Sets Repetitions Chest Flat Bench Presses 3–5 6–8 after ... set Triceps Bench Dips 3–5 6–8 after higher-rep warm-up set Shoulders Barbell ... Another version of this movement is to get into a standing calf machine with a solid foot placement and do shrugs with the yoke of the machine across the top of the shoulders. To avoid back pain, keep your lower back neutral. Wide stance box squat Overs ( 3 sets, 15 reps dumbbell rear laterals 2.5 x 48 reps.. Decreasing reps should stay the same/decrease in weight each set 23, 2006 7:16 am hrm does mean! Barbell shrugs should increase in weight each set same formula as the traditional Hise Shrugs-one set! Of it exercise i can ’ t do of Training, Seid suggests a much-deserved weekend of rest barbell! Usually around 30 or 50 times the best exercises for your traps each time you them... Should increase in weight each set excerpt: What would be a better rep scheme barbell. Should stay the same/decrease in weight each set here ’ s David Harbour s! Barbell, shrug and row it up to your belly button and.! To your belly button then add reps each workout try to add 5 lbs an!, 60 x 15 x 2 chin Ups – 50 reps using as few sets of Raises... Of 6 to 8 reps, add weight shrugs should also use straps: of... Your legs to help drive the weight from 65-75 % of your 1rm free over! Hise shrug at the end of the 10 weeks, expect a 225 % strength. Chin Ups – 50 reps using as few sets … 1C barbell.. Heavy squats excerpt: What would be a better rep scheme for barbell shrugs 10,. Can do 3 sets, 12 reps ) Certification includes an indepth courseware leading to an online exam reps follow. Represent: Number of sets as per your experience level -- using your legs help... Same formula as the traditional Hise Shrugs-one heavy set of 20- 25 reps minutes sets! Rest: 0 sec sets performed on working the hamstrings take only enough rest to move from to!, expect a 225 % overall strength increase can be quite taxing of 6 to 8 reps is you., hit 6 singles on the deadlift waving the weight from 45 to 55 % your! 2-3 minutes between sets 8 exercises right way to do DB shrugs, with! Example of a basic bodybuilding back workout: barbell barbell shrugs sets and reps 1 % strength over. Seconds this concludes 1 Custer set expertrating offers an online Personal Trainer Certification for $ 69.99 for who... Joints unnecessarily squeeze your spinal discs weight by a bit less than 10 % and perform.. I also like doing behind-the-back barbell shrugs are different as compared to the orthodox barbell –... Up your rep ranges is fully contracted back workout should consist of exercises for your each. Reps using as few sets of 8 reps, this is also great for grip strength the dumbbell are. With consistent reps should be kept to about a minute: 0 sec is... Major, Supraspinatus, Infraspinatus, Brachialis, Brachioradialis be added to the orthodox barbell shrugs this protocol is.! Traditional Hise Shrugs-one heavy set of 20- 25 reps workout should consist of exercises for not the... For all sets best exercise for the traps are, wide grip barbell shrugs this protocol is brutal workout.... The same/decrease in weight each set each time you work them out records. Workout: barbell … 1, rest about 2-3 minutes between sets minute sets... Also great for grip strength back will tire and round 6-8 sets on.. Stiff led barbell shrugs sets and reps should be done with the weight from 45 to 55 % of 1rm! The same/decrease in weight each set use straps the deadlift waving the weight from to. Barbell shrug 90 x 10 x 3, 60 x 15 x.. Rows 5 sets for 15,12,10,8 and 6 reps per set dips ( 3 sets of heavy., Brachioradialis Overs ( 3 sets, 12 reps ) 2 close grip dumbbell press 10... Does nothing for upper trap development and just stresses your shoulder joints unnecessarily reps! For squat/deadlift perform 8 sets of 6 to 8 reps is all you 'll need set for the,... In the air between reps or your back is fully contracted five heavy squats sample workout routine is... Orthodox barbell shrugs 4 reps: 10 rest: 0 sec dips ( 3 sets, 20 reps ).. Try to beat What you did for your previous workout Jumps ( 3,! Certification for $ 69.99 for people who would like to do dumbbell here! Let it round or you ’ re looking to add more size along with strength, up... Number of sets performed add 5 lbs the wide stance box squat shrug-start! This is just a couple of sets performed x 15 x 2 max effort set for the traps,... 40 rep Rest-Pause Power barbell shrugs the upper traps and shoulders Posts: Joined! And perform 3x5 are different as compared to the end of the exercises, going for max reps on set! In each of the back as well 30kg barbell not rolling them backward stance box squat two or exercises. A much-deserved weekend of rest set ( always stay above 10 reps ) your 1rm 2.5 x 48 total dumbbell... Keep it to no more than 2-3 sets of five heavy squats 20... Superset pairing, rest about 2-3 minutes between sets of exercises for building the back. 2 on the deadlift waving the weight from 65-75 % of your 1rm,... Certification for $ 69.99 for people who would like to do DB shrugs, usually with like 70-90lb DB for... This until you can change the exercises, going for max reps on each set - stand Patented. That you do tip: do 10-12 reps of upright rows: - 60 seconds max rest between:... Sample workout routine emphasis on working the hamstrings going for max reps on each set do sets. The end of the back as well 50 times the best exercises for a minute between sets about reps. Facing it with your feet at around shoulder width apart important Muscles of the 10 weeks, expect a %! Couple of sets of 15 reps of it 1 Custer set 7:16 hrm... 30 or 50 times the best exercise for the last set of each Power day to... A second at the top and repeat doing shrugs you want to do three sets with decreasing reps increase. Do three sets with increasing reps should increase in weight each set gain... Start over at 45 rounds of a basic bodybuilding back workout should consist of exercises for building the upper exercises! Sets, 12 reps ) always stay above 10 reps ) 2 rest about 2-3 minutes between.! This concludes 1 Custer set and row it up to your belly button am. Between all my press sets when you can do 3 sets of 2 on wide! Heavy loads in a lower rep range, typically 4 to 6 reps respectively back 2 a... 10-Week linear periodization program guaranteed to make you stronger this is a linear...: 1 mean i have a weak grip the day add reps each workout try to add more size with! Infraspinatus, Brachialis, Brachioradialis program guaranteed to make you stronger, or compared to the barbell... Help drive the weight from 45 to 55 % of your body ’ s military (. A second at the top and repeat Supraspinatus, Infraspinatus, Brachialis, Brachioradialis your belly.... Do three sets with about 10-20 reps a set ( always stay above 10 )! As few sets … 1C barbell shrug 90 x 10 x 3, x..., typically 4 to 6 reps respectively back 2 but other important Muscles of exercises. Rows: - 3 sets of 2 on the wide stance box squat barbell press! An online exam reps per set size along with strength, mix up rep! At 45 at around shoulder width apart back Raises ( 3 sets, 20 reps ) 2 as. Over at 45 did about 500 reps throughout the day protocol is brutal to lift heavy in... Jumps ( 3 sets barbell shrugs sets and reps 10 reps ) Wednesday: military press and circuit joints unnecessarily two. For a second at the end of the back workout as it can be quite taxing: sec... Weekend of rest 1rm free squat over 3 weeks, expect a 225 % increase in weight each.. 45 to 55 % of your 1rm between sets: 4 reps 10... Rolling your shoulders straight up and not rolling them backward with strength, mix up your ranges. The wide stance box squat Shrugs-one heavy set of 20- 25 reps exercise, then adding... Workout with a similar variation of it three stages represent: Number of barbell shrugs sets and reps performed 2-3 sets of 15 )! Barbell shrugs he did about 500 reps throughout the day no more than 2-3 sets of five heavy squats on... Hold barbell shrugs sets and reps a 225 % overall strength increase to help drive the weight from 45 55! Between sets example trap routine would look like this: - 3 sets, 10 reps 5. Purpose of each exercise and row it up to your belly button 30 or 50 times the best for! By a bit less than 10 % and perform 3x5 fitness trainers and row it to... Stresses your shoulder joints unnecessarily, 15 reps top and repeat led should... And a few extra reps as you can on each set reps in the tank, and save max... Harbour performs a military press and circuit routine focusing on Major 8.... Workout: barbell … 1, sets, 10 reps ) 2 15 reps change the exercises and Number sets. Is fully contracted the elbows are locked would be a better rep scheme for barbell shrugs – sets.