All of our Trapezoids Workouts and Weight Lifting Programs are 100% free

These programs are from Hardcore Lifters and experienced bodybuilding professionals who have proven themselves

Traps Workout #1 - For more definition

• Upright Rows - Warm up then 4 sets 8-12 reps

• Dumbbell Shrugs - 5 sets 8-12 reps or Barbell shrugs

Traps Workout #2 - Strength Routine

• Barbell Shrugs - Warm up then 5 sets 6-10 reps

• Dumbbell Shrugs - 4 sets 6-10 reps

• Cable Shrugs - 3 sets 12 reps

Traps Workout #2

• Smith Machine Shrugs - Warm up then 5 sets 6-10 reps

• Behind the Back Barbell Shrugs - 4 sets 6-10 reps

• Dumbbell Shrugs - 4 sets 8-10 reps

More Traps / Trapezoids Exercises

• Calf Machine shoulder Shrugs

• Smith Machine upright row

• Dumbbell upright row