Flared lateral raises – 5 sets of 5-8 reps
Traps push ups – 5 sets of 5-8 reps
Shrug swing- 5 sets of 5-8 reps
Barbell upright rows – 5 sets of 5-8 reps
Dumbell shrugs – 5 sets of 5-8 reps
Behind-the-back smith machine shrugs – 5 sets of 5-8 reps
Traps Workout With These Exercises
Since the traps are fairly hard to build, at least at first, the best traps workout should consist of sets and reps that build large and solid traps. When training for both size and definition, it’s usually best to use heavy weights — you need to be careful while doing these exercises and remember form is much more important — and higher sets of medium to lower reps. I generally like to do a total of 20 sets of 5-8 reps.
Flared lateral raises – 5 sets of 5-8 reps
Traps push ups – 5 sets of 5-8 reps
Shrug swing- 5 sets of 5-8 reps
Barbell upright rows – 5 sets of 5-8 reps
Dumbell shrugs – 5 sets of 5-8 reps
Behind-the-back smith machine shrugs – 5 sets of 5-8 reps
Flared lateral raises – 5 sets of 5-8 reps
Traps push ups – 5 sets of 5-8 reps
Shrug swing- 5 sets of 5-8 reps
Barbell upright rows – 5 sets of 5-8 reps
Dumbell shrugs – 5 sets of 5-8 reps
Behind-the-back smith machine shrugs – 5 sets of 5-8 reps