Shoulders and traps | Train with the Body Spartans

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 😉

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Shoulder and traps workout exercise #1: Seated military press

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.

Set Super set Reps Rest
1 No 20 2 minutes
2 No 16 2 minutes
3 No 12 2 minutes
4 No 8 2 minutes
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Shoulder and traps workout exercise #2: Upright row super set dumbbell front raises

upright row

dumbbell front raise

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.

Set Super set Reps Rest
1 Yes 20/20 2 minutes
2 Yes 16/16 2 minutes
3 Yes 16/16 2 minutes
4 Yes 12/12 2 minutes

Shoulder and traps workout exercise #3: Lateral flies super set face pulls

Lateral flies  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.

Set Super set Reps Rest
1 Yes 20/20 2 minutes
2 Yes 16/16 2 minutes
3 Yes 16/16 2 minutes
4 Yes 12/12 2 minutes

Shoulder and traps workout exercise #4: Barbell shrugs

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.

Set Super set Reps Rest
1 No 20 2 minutes
2 No 20 2 minutes
3 No 15 2 minutes
4 No 15 2 minutes

Shoulder and traps workout exercise #5: 3 position plate raises super set plate press

3 position plate raise

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.

Set Super set Reps Rest
1 Yes 21/20 2 minutes
2 Yes 21/20 2 minutes
3 Yes 21/20 2 minutes

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.

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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
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