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You asked on Twitter for a Trap exercise that hits the spot. We suggest using the tried and tested Dumbbell Shrugs but using the 6-12-25 workout protocol; The Trap Chain:

  • 6 x reps (heavy) 4 seconds down, explode up, hold for 1 second at the peak.
  • 12 x reps (dropping the weight by around 40%) 3 seconds down, explode up, hold for 1 second at the peak.
  • 25 x reps (again dropping weight by around 40%, of weight used for 12 reps) 1-2 seconds down, explode up, brief hold at the peak.

Repeat 3-5 sets of the Trap Chain, taking 75-90 seconds rest between sets.

Try it and let us know about the growth and DOMS!

For detailed muscle group workout packs click here, and for information on our World-famous and unbeatable guides click here.