Shoulder Exercises

Shoulder Smackdown Routine

We call it a routine, but this hardcore delt and trap workout is anything but.

Shoulder Smackdown Routine

You think you're a badass in the gym. You train heavy and hard, undisturbed by the commotion as your headphones blare Aerosmith and the music is heard by anyone within 10 feet of you. You push yourself hard, not just on shoulder day but every day, and use forced reps as well as supersets and drop sets on occasion to keep you pumped and looking hard.

Baby, you ain't seen nuthin' yet.

While that bodybuilding workout is a great way to increase both strength and size, every once in a while it's good to feel the pain and soreness that comes only from a brutal balls-to-the-wall workout that literally takes you beyond your limits. Even if you think you've been giving it 100%, with this shoulder and trap workout you'll find new meaning to leaving it all on the gym floor.

In addition to employing heavy weights on shoulder presses and upright rows, you'll use a superhigh-intensity technique called rest-pause, in which you take a 20-second breather before going right back into your set for more. Oh, and you use that technique with your trap work, too. Then you'll hit your traps again and rear delts with a superset combo on an incline bench - probably different from what you're accustomed to. Finish off with single-joint moves for your front and middle delts in a double drop set and you'll be toast. Come to think of it, that shoulder routine you were doing wasn't so badass after all. Check out our hardcore traps and shoulder workout on the next page.



We blended bodybuilding with high-intensity interval training to deliver a bigger, leaner body in 21 days. Download the Xtend Perform 21-Day Challenge app for the workout and supp plan. Available for Apple and Android devices.