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Save your Back, blast your Traps

Workout / Hypertrophy / Advanced Level / 60 Minutes

Exercise 1

Dumbbell Flat Bench Press

Equipment: Bench, Dumbbells

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2 Sets

10, 12 Reps

60'' Rest

Exercise 2

Single-Leg Extended Arm Squats

Equipment: NO EQUIPMENT

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 3

Battle Rope Squatting Alternating Waves

Equipment: Full Gym

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3 Sets

6 Reps

4 Rest

Exercise 4

Decline Push-up

Equipment: NO EQUIPMENT

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 5

Barbell Curl / Standing Biceps Curl

Equipment: Barbell, Bench

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3 Sets

8, 10, 12 Reps

30" Rest

Exercise 6

Butterfly / Pec Deck / Seated Machine Fly

Equipment: Full Gym

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Butterfly / Pec Deck / Seated Machine Fly

2 Sets

8, 10 Reps

60" Rest

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