The thing about shrugs is you have to actually hit them from a few different angles.. a lot of guys do them wrong.. and I'm not talkin about rolling the shoulders.. the trapezius is actually a very powerful muscle and very underestimated.. it's actually designed to keep your shoulders from being ripped out of your torso..without that muscle your shoulders and arms would be ripped the fuck out..there's a few different variations of what I do and I get compliments left and right about my delts in my traps above anything else..
Hit me up in private messaging and I can give you a pretty good trap and shoulder workout..
But in the meantime you could focus on doing the shrug movement along with incorporating isometrics into it.. roll your shoulder blades back as if you're getting into a benching position.. when you contracted upwards hold it for 3 seconds and back down all the way until it's at a complete hanging position, repeat instantaneously and hold for 3 seconds again.. do this for 10 reps if you can make it, now after your 10th rep or wherever you are at failure start doing regular repetitions without holding it in a isometric position, almost like doing the super set or burnout.. you're going to do these with dumbbells.. 4 sets
Then go over to the cable machine and put both pulleys at the very bottom.. you're going to stand in the middle and you're going to do shrugs that way with your arms extended outward to the sides.. you're pulling your shoulder inward as if you're attempting to touch your earlobe, that is actually the true motion of that muscle it's not an up-and-down but rather from the side contracting towards your head, like you're pulling something but now from both sides.. 4 sets
Now change up the lower cable input the Rope and you're going to do upright rows with the Rope.. 4 sets, with this movement the same thing up at top to get ahold in contract and lower, come all the way down but don't let your body rest immediately contract again upward..
After three or four sets of that adjust the settings where the Rope is now directly in front of your face so you can do face pulls... 4 sets
After that go to the squat rack and place a bar about chest level, that bar you're going to use to hold you up right I'll explain in a second.. now put another bar on the lower outriggers that you're going to do behind the back shrugs.. you're going to turn your back towards that bar that's chest level and lean backwards as if it's going to hold you up, you're going to be on a slight angle.. you will perform the movement this way while being on a slight angle tilted backwards.. 4, sets
Now you're going to do military presses behind the head in the Smith machine.. what's very important about this movement is when your extended all the way up you can actually go an additional two or three inches.. this will engage your traps.. when you press up words and your complete, extend and reach a little bit further, you'll feel what I'm talking about and you'll hold that for three second and repeat each rep doing the same thing,but when you come down make it just slightly lower than ear level but immediately raise it back up and do the same thing and extend as far as you possibly can in the air and hold it..
Now you're going to roast your delts
you don't need much weight with this and you're going to use dumbbells..when I tell you you don't need much you literally don't need much.. you're going to do side lateral raises at 15-18 reps, than immediately switch them up and do front raises for an additional 15-18 reps, now you're going to bend over slightly and do bent over flys for an additional 18 reps... Do three sets of these..when you perform all three of those movements that is considered one set.. do three sets of these three movements they are instantly back-to-back from one another.. supersetting..
Now go back to the cable machine adjust the settings so you can do rotor cuff single hand extensions.. normally these are good pre-workout/warmup but they're very underestimated for a cleanup.. you can also go to the seated side alternate raise machine in between each set super settings..
Once complete with these he grabbed a 10-pound plate and you're going to do shoulder rolls frontward and forward, large circles and small circles.. I do 2 sets until failure..
you can switch up with the military over head every other routine and throw in single-handed landmine pressess, doing the same thing you're going to extend as far as you possibly the can upward..right when you think the motion is over you literally can go a little bit higher and squeeze and hold it come back down and repeat..your arm is extended out to the side like you're doing a military overhead but single handed,make sure your angle you're more underneath the bar so you're not activating your upper chest and triceps..
I love the single-handed landmine overhead press it really activates everything and give some good stimulation and pump.. 3 sets to failure..
if I had the room in my gym I would do farmers but unfortunately I don't..
