BTS84 – Traps and calves workout, chickens, and outtakes

Traps and calves workout

This BTS84 episode has it all – a monster traps and calves workout, crazy chickens blocking the road, and outtakes that will leave you in stitches.

The traps and calves workout in this episode of BTS84 will ensure you can’t move your traps when you’re done. Also, behind The Scenes for 84 Days (BTS84) has morphed into an ongoing behind the scenes video blog of everything crazy that happens while Team Body Spartan is working out and even while they aren’t – which is why you’re going to love this episode.


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Always aiming to set the bar high with leg workouts, Team Body Spartan created this workout specifically to incorporate both low and high reps. It’s a hybrid power lifting and bodybuilding workout that will push your mind and body to the limit. Full workout with reps, sets, and rest times is below!

Full traps and calves workout below but first have a look at the Body Spartan: Genesis, the 12-week transformation program that’s changing lives

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Traps workout exercise 1: Smith Machine Shrugs

Always pull as high as you can. Avoid bouncing with the legs and using that momentum to cheat your reps. You should only pull with your traps. Also, don’t roll your shoulders when shrugging. That’s a quick road to an injury. Just pull straight up and as high as you can with your traps.

Set Drop set Reps Rest
1 No 20 2 minutes
2 No 20 2 minutes
3 No 20 2 minutes
4 No 20 2 minutes
5 No 20 None

Traps workout exercise 2: Cable Upright Rows Super Set with Seated, Wide-Grip Rows

For this traps workout exercise, use a close grip for the upright rows. Also, when performing the seated cable rows, pay close attention to how Gabe pulls the bar up at an angle towards his upper chest. You want to pull high to engage the traps. Flare the elbows on this movement as well. Remember, this is a super set. That means no rest between the two different exercises. The completion of all the reps for both exercises equals one set.

Set Super Set Reps Rest
1 Yes 20/20 2 minutes
2 Yes 20/20 2 minutes
3 Yes 20/20 2 minutes
4 Yes 20/20 2 minutes
5 Yes 20/20 None

Traps workout exercise 3: Hammer Strength Shrugs

For this traps exercise, we used a Hammer Strength squat machine and modified it. However, if you have a Hammer Strength traps machine – use it. You can also use a flat bench press Hammer Strength machine and stand over the bench and perform shrugs there. If all else fails, use dumbbells.

Set Drop set Reps Rest
1 No 20 2 minutes
2 No 20 2 minutes
3 No 20 2 minutes
4 No 20 2 minutes
5 No 20 None

Calves workout exercise 1: Seated calf press

This calves workout exercise is critical for adding thickness to the calves. It works the soleus muscle, which is actually underneath the gastrocnemius muscle (main calf muscle).  When you perform these, try to kill the momentum at the bottom of the movement for a split second (no bounce), and also try to hold the contraction at the top for one second. Do this for as many reps as you can. Then, as you start to fatigue, start picking up the pace to flood the muscle cells with blood.

Set Drop set Reps Rest
1 No 20 2 minutes
2 No 20 2 minutes
3 No 20 2 minutes
4 No 20 2 minutes
5 No 20 None

Calves workout exercise 2: Standing calf press

Find a standing calf press and go to town. Use the same method for the reps as described in the previous calves workout exercise. Contract at the top and kill the momentum at the bottom.

Set Drop set Reps Rest
1 No 20 2 minutes
2 No 20 2 minutes
3 No 20 2 minutes
4 No 20 2 minutes
5 No 20 None
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