Pete Martin lost 115-lbs on the Genesis Program and earned a chance to workout with the Body Spartans
Gabe and Howie are greeted by Pete Martin who traveled across the country, all the way from Maryland, to get a chance to lift with team Body Spartan. Pete lost 115-lbs over 9 months using the Genesis Shredding Program and was ready to put his mind and body to the test. He stuck to the strict ketogenic diet (keto diet) that the Genesis Program requires, had his mind in the right spot and his eye on the prize. Its safe to say, he got what he came for and more 😉
Subscribe to our channel!
Shoulder and traps workout exercise #1: Seated military press
Begin by grabbing a seated bench and place it under a barbell or smith machine. From here you will position yourself in the seat so that the bar sits just in front of you. You want to allow enough room to come down to 90 degrees which is usually about chin height without clipping your nose. You also do not want to have it to far in front, because it will cause to much stress on the anterior delt and put you at risk of injury. Lower the weight down slow and controlled making sure to keep your back straight and aligned.
The rest of the shoulder and traps workout is below, but first have a look at the Body Spartan: Genesis, the 12-week transformation program that Pete Martin used to lose 115-lbs in 9 months!
- 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)
- PDF short eBook that includes a full supplement guide, motivation, and more!
*Disclaimer: Results may vary. We offer a 100% full, money back guarantee if you are not fully satisfied with our program.
Shoulder and traps workout exercise #2: Upright row super set dumbbell front raises
Using a barbell or pre-loaded bar, you will begin your upright rows. There are different ways to grip the bar, but for this, use a standard overhand grip (about shoulder length apart). As you bring the weight up, it’s important to flare out your elbows laterally and to keep your wrist from hinging to much. Keep the movement isolated to the traps instead of recruiting arms. Once finished with the upright rows, grab a pair of dumbbells for classic dumbbell raises. Begin your reps with both hands lifting at the same time. It is common to be fatigued by the last couple sets, which means you have to switch to single raises. This is okay, as long as you focus on your form and don’t swing the movement.
Shoulder and traps workout exercise #3: Lateral flies super set face pulls
Using the same dumbbells from the previous super set, head over to a cable machine. Begin by doing standard lateral raises. One thing that you should do different, is to focus on not raising past your shoulder height. Any higher than that, you will cause impingement on that joint and it will be counter productive. Keep constant tension on the delts the entire set. Once finished with the lateral raises, attach a rope to the top connector of the cable machine. From here you will pull the rope toward your face, making sure to keep the elbows flared out. This will ensure rear delt engagement.
Shoulder and traps workout exercise #4: Barbell shrugs
Using a Barbell or smith machine, you will load your appropriate weight for heavy shrugs. Use a shoulder width overhand or under/over grip, and begin to shrug. Really focus on bringing the shoulders to your ears and keeping the tension in the traps. Its easy to recruit the arms or delts by pulling forward. Resist and focus on the contraction.
Shoulder and traps workout exercise #5: 3 position plate raises super set plate press
Three position plate raises will be your finisher/burnout for this shoulder workout. Grab a plate of appropriate weight and position your hands at three and nine o’clock. You will then raise the weight to shoulder height and return in back down. The second rep will not only be a rep, but will be turned to either the left or right side by rotating the plate like a steering wheel. From there you will return to a regular raise and then a raise rotating to the other side. Repeat this for the remaining reps before switching to the press. For the presses, you’ll either hold the weight above your head or if you need the challenge, in front of you. From here you will press the weight away from the body. If you feel really daring, you can do both the over head and front presses.
Shoulder and traps workout final thoughts
Remember, it’s more about the mind-muscle connection and good form than anything else. Be sure to check your ego at the door and keep good form for every exercise. Isolate the muscle group you’re working on and focus specifically on contracting that muscle group.