Traps Circuit Training

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Experience Intermediate (2-3 years)
Time 45 minutes/day
Goals
Equipment

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Average Exertion
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40%
Average Cardio Intensity
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20%

Have you ever wondered why body builders tend to have such curved, sculpted necks?

It’s because they’ve heavily worked their trapezius, a large, stingray-shaped muscle. The trapezius starts right below the skull, runs down the neck and across the shoulders, and then continues down the spine in a “V” shape. This circuit workout helps you build those traps!

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Description


Day 1 - Traps, Shoulders, Back (Upper)

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Circuit
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Kettlebell High Pull demonstrationPlay Kettlebell High Pull demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Overhead Dumbbell Shrug demonstrationPlay Overhead Dumbbell Shrug demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
TRX I,Y,T Raise demonstrationPlay TRX I,Y,T Raise demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Upright Cable Row demonstrationPlay Upright Cable Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Seated Dumbbell Shrug demonstrationPlay Seated Dumbbell Shrug demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Barbell Shrug Behind The Back demonstrationPlay Barbell Shrug Behind The Back demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Scapular Pull-Up demonstrationPlay Scapular Pull-Up demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Cambered Barbell Upright Row demonstrationPlay Cambered Barbell Upright Row demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Single Kettlebell Halo demonstrationPlay Single Kettlebell Halo demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
TRX Anchored Shoulder Shrug demonstrationPlay TRX Anchored Shoulder Shrug demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Static Upper Trapezius Stretch demonstrationPlay Static Upper Trapezius Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises

Date Created: 11/16/2021, UTC


Last Updated: 11/16/2021, UTC

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