Monday: Shoulders and Traps

Shrugs - Dumbbell

Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slow...Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slowly return to the starting position. You can also rotate your shoulders by going up in a circular motion from front to rear and then back down. Can also be done holding a barbell instead. Exercise description by Bodybuilding.com (less)

Routine:

Set 1: 15 reps

Set 2: 15 reps

Set 3: 15 reps

Shoulder Press - Dumbbell, Seated

Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead...Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead. Use a slow, steady motion, without swinging. Lower slowly to starting position. Can also be done standing or with dumbbells. Exercise description by Bodybuilding.com (less)

Routine:

Set 1: 8 reps

Set 2: 8 reps

Set 3: 8 reps

Set 4: 8 reps

Set 5: 8 reps

Calf-Machine Shoulder Shrug

This is a great way to work your traps and avoid having to hold dumbbells or barbells, which can be hard on your arms or wrists. Position yourself on the calf machine so that the shoulder pads are abo...This is a great way to work your traps and avoid having to hold dumbbells or barbells, which can be hard on your arms or wrists. Position yourself on the calf machine so that the shoulder pads are above your shoulders. Put your hands on your hips. Raise your shoulders up towards your ears and hold it for a full second. Slowly return to the starting position and repeat. You can change your shoulder position (bending over a little) to hit the traps from different angles. Exercise image and description by Bodybuilding.com (less)

Routine:

Set 1: 30 reps

Set 2: 30 reps

Set 3: 30 reps