Best Shoulders and Traps Workout

Shoulder and Traps workout with David Larson

Destroying shoulders and traps with INBA Pro Bodybuilder David Larson.

INBA Pro Bodybuilder and Body Spartan Brand Ambassador, David Larson, joins Gabe Tuft for a high rep, high volume shoulder and traps workout. At the time of filming this workout, David was eight weeks out from the Natural Olympia competition in Las Vegas. The goal with this shoulders and traps workout is to use lighter weight and higher reps to flood the muscle cells with blood. Both Gabe and David are totally carb depleted for this workout so strength isn’t the focus here – hypertrophy is. Get ready for lots of drop sets and super sets!

 

Shoulder Workout Exercise #1: Seated dumbbell shoulder press

Shoulder and traps workout with Body Spartan

Start with a moderate weight and slowly increase the weight each set.

Set Drop set Reps Rest
1 – warm up No 20 2 minutes
2 No 16 2 minutes
3 No 14 2 minutes
4 Yes 12 None
Yes 12 None
Yes 12 2 minutes to next exercise

All access pass

Body Spartan All Access

Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial

Shoulder Workout Exercise #2: Seated side raises

Make sure your shoulders are rolled back and you’re seated with good posture. When you perform this movement, make sure you keep your elbows slightly higher than your wrists. Many times people will lift with their forearms, rather than their shoulders. When you look in the mirror, if your wrists are inline or slightly lower than your elbows, you’re doing the movement correctly.

Set Drop set Reps Rest
1 No 20 2 minutes
2 No 18 2 minutes
3 No 16 2 minutes
4 No 12-14 2 minutes
5 No 8-12 2 minutes

Shoulder Workout Exercise #3: Upright barbell rows super set with standing front raises

Use a medium to close grip on the upright rows and ensure that you avoid swinging the barbell upwards. Use a steady contraction of the anterior (front) delts to move the weight. For the front raises, begin by raising the dumbbells simultaneously until you start to hit failure. At that time, switch to standard single arm raises.

Set Super set Reps Rest
1 Yes 20/20 None between super sets / 2 minutes
2 Yes 16/16 None between super sets / 2 minutes
3 Yes 14/14 None between super sets / 2 minutes
4 Yes 12/12 None between super sets / 2 minutes

Shoulder Workout Exercise #4: Rear delt cable flies

Remove the attachment to the cables and grab just the ball in front of the metal clip. If you find that it’s uncomfortable, you can use a standard single arm handle attachment. Once you grab the cables, stand straight up, tuck your hips under you and engage your core. As you pull the cables backwards, make sure that your elbows don’t move. They should have a slight bend in them from the start of the movement, to the end, and it shouldn’t change. This will ensure that you are using your rear delts and not your triceps.

Set Super set Reps Rest
1 No 20 2 minutes
2 No 20 2 minutes
3 No 20 2 minutes
4 No 20 2 minutes

Traps Workout Exercise #1: Standing Hammer Strength shrugs super set with plate shrugs

Using a flat Hammer Strength bench press machine, face the back of the machine and straddle the bench. Perform a standard shrug movement and get a solid, one-second hold at the top of each rep. Then, lower the weight slowly. If you don’t have this piece of equipment at your gym, a Smith Machine or even a standard barbell shrug will be a good substitute. Once you finish your set of shrugs, without any rest, grab two 45-lbs plates and immediately begin shrugging again. This time though, there is no hold at the top of the range of motion. The combination of the hold with the Hammer Strength shrugs and the fluid range of motion with the plate shrugs will give you a pump like never before.

Set Super set Reps (each arm) Rest
1 Yes 20/20 None between super sets / 2 minutes
2 Yes 18/20 None between super sets / 2 minutes
3 Yes 16/20 None between super sets / 2 minutes
4 Yes 16/20 None between super sets

 


If you want more workouts like this and you want to get shredded in the process, download the Body Spartan: Genesis, the 12-week transformation program like thousands of others!

Body Spartan Genesis, Gabe Tuft, 2nd Edition

  • GUYS/GIRLS – lose body fat, gain lean muscle
  • 12 week program with workouts, nutrition, cardio, & more!
  • From beginners to advanced fitness enthusiasts
  • ONE-TIME PAYMENT gets you lifetime access to the program

Watch the short, 60 second video and see what the Genesis program is all about

Get results faster with the Genesis Program

Our nationally acclaimed program get you results and gets them fast! Our program uses a custom ketogenic nutrition plan, coupled with our tri-phase training program to get you the best results in the shortest amount of time. This proven-to-work program was designed by Body Spartan founder and former WWE Superstar, Gabe “T-Reks” Tuft, with over 24 years of experience in the fitness industry.

What you get

  • Full 12 weeks of workouts with our tri-phase training system
  • Custom ketogenic nutrition plan with macros automatically calculated for you
  • Instructional videos explaining each exercise with proper form and tips from Gabe and the Body Spartans
  • Body composition tracker (weight, body fat, measurements)
  • Recipes
  • PDF short eBook that includes a full supplement guide, motivation, and more!

Actual customer results  shown below *
Body Spartan Genesis Reviews and Results

Order your custom workout plan

 

*Disclaimer: Results may vary. We offer a 100% full, money back guarantee if you are not fully satisfied with our program.

Click here for money back guarantee details


All access pass

Body Spartan All Access

Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial