Wednesday: Shoulders/Traps

Notice the extensive use of “basic” compound movements. This allows for maximum weight to be used. Shoulders are an impressive muscle group and respond very well to Max-OT training.

Shoulders Sets Reps *
Military Barbell Press (in front) 3 4 to 6
Seated Dumbbell Press
(Palms facing in at bottom of the movement and rotated forward at the top)
2 4 to 6
Standing Side Lateral Dumbbell Raises 2 6 to 8
Barbell Shrugs 2 4 to 6
Upright Rows (close grip) 2 4 to 6

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can’t do more than 6 reps. Each set should be done to positive failure.


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