Here’s an awesome trap workout that RITJared gave me. I’ve been doing it for about 3 weeks now, and it kicks my ass every time!!
A1. 5 sets rack pulls (1x5, 1x3, 1x3, 1x4, 1x4)
Usually sets 2 and 3 are the same weight-- sometimes 3 is a little more, and sets 1, 4, and 5 are the same weight. But play with it.
Set the pins on the powerrack just below the knee. If in doubt, use the lower of the two pins.
B1. High pull 3x5-8reps
use a double overhand clean-grip. Bar and weight rests on the floor. The first portion of the lift is like a slow deadlift–some say to imagine your feet pressing the floor down, but it’s just a slow deadlift. When the bar reaches the knees, explode upwards with the traps and calves simultaneously, hopefully shooting the bar up to your lower ribs.
C1. 3x5 heavy barbell shrug
C2. 3x8-12 superset hise shrug on standing calf raise machine.
rest your heels on the platform and lift the weight with traps only. keep glutes and abs active as with any amount of weight there is a high risk for tweaking the back.
Sometimes if my traps are feeling trashed by the superset, i’ll forgo the heavy barbell shrug and just do 3 drop sets on the hise shrug. [/quote]