Moderate Workout

Traps

Moderate Duration 30 minutes

Target Areas: Back, Shoulders

Equipment: Dumbbells, Strength Machine, Kettlebells, Barbell

Added By James Jiron

Tags

Full Gym Workouts Back Workouts Dumbbell Workouts Strength Machine Workouts Kettlebell Workouts Barbell Workouts

Description

Traps w/ shoulders taken from GENERATION IRON

Exercises

Set 1: 1 round

Dumbbell Upright Row to Shoulder Press

15 reps

1 minute

Dumbbell Upright Row to Shoulder Press

12 reps

1 minute

Dumbbell Upright Row to Shoulder Press

10 reps

2 minutes

Set 2: 1 round

15 reps

Dumbbell Front Raises

Dumbbell Front Raises

15 reps

1 minute

12 reps

Dumbbell Front Raises

Dumbbell Front Raises

12 reps

1 minute

10 reps

Dumbbell Front Raises

Dumbbell Front Raises

10 reps

2 minutes

Set 3: 1 round

Dumbbell Shrugs

20 reps

1 minute

Dumbbell Shrugs

15 reps

1 minute

Dumbbell Shrugs

12 reps

2 minutes

Set 4: 1 round

Kettlebell Upright Rows

Kettlebell Upright Rows

15 reps

1 minute

Kettlebell Upright Rows

Kettlebell Upright Rows

15 reps

1 minute

Kettlebell Upright Rows

Kettlebell Upright Rows

15 reps

2 minutes

Set 5: 1 round

20 reps

Barbell Shrug Behind the Back

Barbell Shrug Behind the Back

20 reps

1 minute

15 reps

Barbell Shrug Behind the Back

Barbell Shrug Behind the Back

15 reps

1 minute

12 reps

Barbell Shrug Behind the Back

Barbell Shrug Behind the Back

12 reps

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Do this workout in Workout Trainer

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Power Systems Strength Equipment

Home Gym Multifunctional Equipment

BowFlex Xceed Home Gym

Power Systems Kettlebells

Amazon Basics Vinyl Kettlebell

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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