Intense Workout

Traps

Intense Duration 15 minutes

Target Areas: Back, Shoulders

Equipment: Dumbbell, Kettlebell, Medicine Ball, Foam Roller, Barbell

Added By Rene De La O

Tags

Full Gym Workouts Back Workouts Dumbbell Workouts Kettlebell Workouts Medicine Ball Workouts Foam Roller Workouts Barbell Workouts

Exercises

Set 1: 1 round

Dumbbell Rear Lateral Raises

Weights: Heavy

Dumbbell Rear Lateral Raises

3 reps

Kettlebell Upright Row

Weights: Heavy

Kettlebell Upright Row

3 reps

Alternating Bent Over Rows

Weights: Heavy

Alternating Bent Over Rows

3 reps

Ball Reaches on Foam Roller

Ball Reaches on Foam Roller

3 reps

Weights: Heavy

3 reps

Barbell Reverse Grip Row

Weights: Heavy

Barbell Reverse Grip Row

3 reps

45 seconds

Set 2: 1 round

Dumbbell Rear Lateral Raises

Weights: Heavy

Dumbbell Rear Lateral Raises

3 reps

Kettlebell Upright Row

Weights: Heavy

Kettlebell Upright Row

3 reps

Alternating Bent Over Rows

Weights: Heavy

Alternating Bent Over Rows

3 reps

Ball Reaches on Foam Roller

Ball Reaches on Foam Roller

3 reps

Weights: Heavy

3 reps

Barbell Reverse Grip Row

Weights: Heavy

Barbell Reverse Grip Row

3 reps

45 seconds

Set 3: 1 round

Dumbbell Rear Lateral Raises

Weights: Heavy

Dumbbell Rear Lateral Raises

3 reps

Kettlebell Upright Row

Weights: Heavy

Kettlebell Upright Row

3 reps

Alternating Bent Over Rows

Weights: Heavy

Alternating Bent Over Rows

3 reps

Ball Reaches on Foam Roller

Ball Reaches on Foam Roller

3 reps

Weights: Heavy

3 reps

Barbell Reverse Grip Row

Weights: Heavy

Barbell Reverse Grip Row

3 reps

45 seconds

Set 4: 1 round

Dumbbell Rear Lateral Raises

Weights: Heavy

Dumbbell Rear Lateral Raises

3 reps

Kettlebell Upright Row

Weights: Heavy

Kettlebell Upright Row

3 reps

Alternating Bent Over Rows

Weights: Heavy

Alternating Bent Over Rows

3 reps

Ball Reaches on Foam Roller

Ball Reaches on Foam Roller

3 reps

Weights: Heavy

3 reps

Barbell Reverse Grip Row

Weights: Heavy

Barbell Reverse Grip Row

3 reps

45 seconds

Set 5: 1 round

Dumbbell Rear Lateral Raises

Weights: Heavy

Dumbbell Rear Lateral Raises

3 reps

Kettlebell Upright Row

Weights: Heavy

Kettlebell Upright Row

3 reps

Alternating Bent Over Rows

Weights: Heavy

Alternating Bent Over Rows

3 reps

Ball Reaches on Foam Roller

Ball Reaches on Foam Roller

3 reps

Weights: Heavy

3 reps

Barbell Reverse Grip Row

Weights: Heavy

Barbell Reverse Grip Row

3 reps

45 seconds

Set 6: 1 round

Dumbbell Rear Lateral Raises

Weights: Heavy

Dumbbell Rear Lateral Raises

3 reps

Kettlebell Upright Row

Weights: Heavy

Kettlebell Upright Row

3 reps

Alternating Bent Over Rows

Weights: Heavy

Alternating Bent Over Rows

3 reps

Ball Reaches on Foam Roller

Ball Reaches on Foam Roller

3 reps

Weights: Heavy

3 reps

Barbell Reverse Grip Row

Weights: Heavy

Barbell Reverse Grip Row

3 reps

45 seconds

Set 7: 1 round

Dumbbell Rear Lateral Raises

Weights: Heavy

Dumbbell Rear Lateral Raises

3 reps

Kettlebell Upright Row

Weights: Heavy

Kettlebell Upright Row

3 reps

Alternating Bent Over Rows

Weights: Heavy

Alternating Bent Over Rows

3 reps

Ball Reaches on Foam Roller

Ball Reaches on Foam Roller

3 reps

Weights: Heavy

3 reps

Barbell Reverse Grip Row

Weights: Heavy

Barbell Reverse Grip Row

3 reps

45 seconds

Set 8: 1 round

Dumbbell Rear Lateral Raises

Weights: Heavy

Dumbbell Rear Lateral Raises

3 reps

Kettlebell Upright Row

Weights: Heavy

Kettlebell Upright Row

3 reps

Alternating Bent Over Rows

Weights: Heavy

Alternating Bent Over Rows

3 reps

Ball Reaches on Foam Roller

Ball Reaches on Foam Roller

3 reps

Weights: Heavy

3 reps

Barbell Reverse Grip Row

Weights: Heavy

Barbell Reverse Grip Row

3 reps

45 seconds

Set 9: 1 round

Dumbbell Rear Lateral Raises

Weights: Heavy

Dumbbell Rear Lateral Raises

3 reps

Kettlebell Upright Row

Weights: Heavy

Kettlebell Upright Row

3 reps

Alternating Bent Over Rows

Weights: Heavy

Alternating Bent Over Rows

3 reps

Ball Reaches on Foam Roller

Ball Reaches on Foam Roller

3 reps

Weights: Heavy

3 reps

Barbell Reverse Grip Row

Weights: Heavy

Barbell Reverse Grip Row

3 reps

45 seconds

Set 10: 1 round

Dumbbell Rear Lateral Raises

Weights: Heavy

Dumbbell Rear Lateral Raises

3 reps

Kettlebell Upright Row

Weights: Heavy

Kettlebell Upright Row

3 reps

Alternating Bent Over Rows

Weights: Heavy

Alternating Bent Over Rows

3 reps

Ball Reaches on Foam Roller

Ball Reaches on Foam Roller

3 reps

Weights: Heavy

3 reps

Barbell Reverse Grip Row

Weights: Heavy

Barbell Reverse Grip Row

3 reps

45 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

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