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trap workout

Discussion in 'Off-topic Zone' started by Cowboy Brian, Mar 16, 2010.

  1. Cowboy Brian

    Cowboy Brian Romo 2 Austin Zone Supporter

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    dumbell shrugs 4 sets of 6-8 with no more than 30 seconds rest between sets

    cable shrugs 3 sets of 10

    bent over rows 4 sets of 6-8 with no more than 30 second rest

    dumbell shrugs with 1rm, Just pull it up and hold it as long as you can. wait 30 seconds, and do it again. [5 sets]
    if its heavy enough, that should help strengthen your grip too.



    any other ideas to throw in there? Im revamping my trap workout since I did not get the intended results from my previous trapscheme.
  2. Joe Rod

    Joe Rod When Keeping it Real Goes Wrong

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    No upright rows?
  3. Cowboy Brian

    Cowboy Brian Romo 2 Austin Zone Supporter

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    thanks forgot to add them, had them in my old workout scheme.

    4 sets of 10 of upright rows aswell.
  4. Jon88

    Jon88 Benched

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    Bench press 700 lbs. As many reps as you can.
  5. Cowboy Brian

    Cowboy Brian Romo 2 Austin Zone Supporter

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    I cant bench 700 pounds, obviously.


    185 is my current bench max
  6. HoleInTheRoof

    HoleInTheRoof Benched

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    I got three words for you:

    Steroids.
  7. Hoofbite

    Hoofbite Well-Known Member

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    I'm a trap star...........










    Whatever that means. Urban dictionary here I come.

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