Shoulder/Traps Workout – December 17, 2012

• Seated Dumbbell Press – 1×20/3×10-12 [front/mid delts]
• Standing Straight-bar front raises 4×12 [front delts]
• Seated Side Laterals 4×10 [front/mid delt]
• Bentover Dumbbell Side-Laterals 7×12 [rear delts]
• Seated Smith Machine Shoulder Presses 4×10-15 [front/mid delts]
• Barbell shrugs 6×10-20 [traps]
• Smith Machine Upright Rows 4×10 [delts/traps]
• Seated straight-bar wide-grip cable rows (row high, nose level) 4×10 [rear delts]
• Standing Straight-bar rows (use lat pulldown maachine, pull to the eye-line) 4×12 [rear delts]