Shoulders/Traps/Upper Back Training February 5, 2013

Delts/Traps
• Seated Dumbbell Press 2x15warmup/3x12working
• Seated Side Dumbbell Laterals 4×10
—supersetted with Behind the Neck Barbell Presses 4×12-15
• Barbell Shrugs 4×10-15
—supersetted with Front Straight Bar Raises 4×10
• Upright Rows 4×10

Upper-Back/Lats
• Bentover Barbell Rows 3×10
• Bentover Straight Arm Lat Pulldown 4×12
• T-bar Machine Rows 4×10
• Seated Widegrip Straight-bar Rows 4×10-12
• Seated Close-grip Rows 4×12