Body Spartan crew crushes a shoulder and trap workout at “Chalk It Up Strength”
The Body Spartan crew heads over to the new local gym opened by a close friend Rob Hagar, with excitement to crush some traps and shoulders! With tons of different equipment, the crew has a blast with some new movements!
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Last minute Shoulder workout tips.
For this shoulder workout or ANY workout, we recommend always coming prepared to feed your muscles. Pre-mix and bring your BCAA’s to the gym with you. Have about 10g of BCAA’s in 20 oz of water from your favorite brand. We also recommend using wrist wraps and a weightlifting belt to help stabilize your wrist and back for the heavier movements. Lastly use a good pre-workout for the days you know your gonna’ crush the weight and set some new personal bests.
The Genesis Program works for building size as well.
Just a side note, the genesis program is designed for shredding, but Brandon, Gabe, and Howie follow it most the year and still put on size. The trick is to increase your caloric intake, so that you are at a surplus and not a deficit. You will still see shredding results with a little extra size on top.
Hex bar shrugs
The hex bar is an awesome piece of equipment, that’s designed in hexagon shape with weight arms on either side. This design allows you to stand in the center and keep the weight central to the body. You will see a lot of people doing their dead lifts with since they can put more into the legs and less stress on the back. We decided to use it for shrugs, because the grips being at our sides, allowed us to increase the weight and focus more on the squeeze. The cool part about the grips on this hex bar was that there was a 3-grip setting (Standard, thin, and fat grip) so that you can work on your grip and forearm muscles. We started with 1 plate and increased a plate with every set.
You might recognize this bar from the strong man competition during the Arnold Classic, it’s called the “log press”. This piece of equipment was the main attraction at Chalk It Up Strength, as everyone wanted to try it. The bar itself is 72 pounds and is an awkward movement for some, but not for the Spartans. we immediately threw a plate on either side and began repping’. The neutral grip that the bar has allows you to recruit anterior delts’ so that you can press a little more than normal. We ended up pressing 212 for our last set. For this set you want to go from moderate weight to heavy, hence the low rep range for set 4.
Front raises super set with lateral raises
For this super set, we decided to change it up from our standard way of doing it. Normally we do 15-20 reps for each movement, but for this time around we combined the two for one set. You will start with front raises, and at the top of the movement you will swing the arms out and lower them in a lateral negative. You will repeat that 10 times, then switch to a lateral raise and at the top of the movement swing the arms and lower them in a front negative for 10 reps. This will burn the crap out of your shoulders so you’ll want to lower the weight. Proceed with this for the 4 sets.
Sled shoulder press
Not only does Chalk It Up Strength have a lot of cool pieces of equipment to lift, they also have turf! which brand ambassador Brandon came up with a great burn out for our shoulders. loaded a sled up with weight he began to press the sled forward for a shoulder press. Unlike a normal sled push, you are not keeping continues momentum, instead you press, then walk up and press again. The weight combined with the resistance of the turf made this a crazy burnout. It ended up being 10 presses up the turf and 10 presses back.
We understand that a lot of gyms don’t have some of the things mentioned in this article, but there are always alternatives and we have no problem helping you find a different exercise to meet your needs.
Chalk It Up Strength
If you’re in the San Francisco North Bay Area, be sure to swing by Chalk It Up Strength and let them know you saw the Body Spartan video.
7981 Old Redwood Highway, Cotati, CA