4 Day Bodybuilding Split Routine Day 3 – Shoulders & Traps

The shoulders can handle unbelievable amounts of weight, and also..

4 Day Bodybuilding Split Routine Day 3 – Shoulders & Traps

The shoulders can handle unbelievable amounts of weight, and also assist you in many upper body exercises such as bench presses and bent over rows.

The shoulders and traps are the only muscles in my opinion that can’t be developed enough.

The wider and rounder your delts and traps are, the more your upper body appears much bigger than it actually is, and the smaller your waist looks, giving your body a “V” taper.

Anatomy of the Shoulders:

The shoulders are made up of 3 different heads called deltoids, each with it’s own specific function.

The anterior (front) deltoid lifts the arm to the front, the medial (side or middle) deltoid lifts the arm to the side, and the posterior (rear) deltoid lifts the arm to the rear.

All 3 of the deltoids also work together in order to press weight over the head.

Some methods to pump up the intensity are:

1. Supersetting presses with raises.

2. Supersetting presses or raises with shrugs.

3. Applying any of the Weider intensity principles to your training regularly.

I recommend doing at least one pressing exercise along with an isolation exercise for all 3 deltoids.


Build Muscle
 Muscle Group
Beginner – Intermediate
Barbell, Dumbbells, Machines
Male & Female

Workout Description:

This workout will consist of 4 main shoulder exercises and 3 trap exercises. 

The exercises where the reps are going down like 12, 10, 8 you will need to increase the weight by between 5 and 10 % to get maximum results out of this workout.


Use these tips:

  • Warm up 5 mins on the treadmill or 1 – 2 warm up sets of the first exercise to save injury.
  • Use the correct form! Watch the video above to learn each exercise or click on each exercise below! 
  • Rest – 30 – 60 seconds between each set and exercise.


Shoulders & Traps Workout:
Shoulders & Traps
Barbell Shoulder Press410,10,8,6
Dumbbell Front Raise410
Dumbbell Lateral Raise312,10,8
Arnold Dumbbell Press415,12,10,8
Behind Barbell Shrugs515
SUPERSET – Shrugs (Heavy) + Barbell Up Right Row412

NOTE: If you cannot see the full workout turn your phone or tablet to the side.

Beginner Leg workout

Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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