Arvada, Colorado USA
Nick Andrade’s Body Transformation Log – Day 38 bodybuilding workout routine
Objective: To Burn Fat Gain Muscle Mass And Transform My Body In 12 Weeks

Today I hit my shoulders and traps as hard as I could. While my shoulders are already one of the bigger parts of my body, I’ve never really tried to train them with any sort of consistency. Most of the bodybuilding workout routines that I’ve tried in the past, just seemed to gloss over shoulder and trap workouts.  I guess they figured that if you were performing a lot of the big chest press lifts, then you were stimulating your shoulders enough in the process. I’m kind of excited to see just how big I can get my shoulders during these 12 weeks – because I’ve never really trained them before, I know they’ll be pretty responsive to the workouts!

Friday’s Bodybuilding Workout Routine – Shoulders & Traps

Shoulder Warm-Up:
Shoulder Press: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Shoulder Press: 3 sets x 5 reps
Seated Dumbbell Press: 3 sets x 5 reps

Traps Warm-Up:
Upright Cable Rows: 1 x 10, 1 x 8, 1 x 6
Work Sets: (rest interval 1.5 minutes)
Upright Cable Rows: 6 sets x 5 reps

I was able to get through 3 sets of 5 reps with 165 lbs for shoulder press and 3 sets of 5 reps of seated db press with 70lb dumbbells.  For my traps I was able to perform 6 sets of 5 reps of upright cable rows with the weight stack maxed.

My diet didn’t change at all – here’s what I ate today…

• 1 cup of cottage cheese
• 1 cup of cottage cheese
• 3 cups of green tea
• 2 cups of cooked ground beef
• 3 cups of beef brisket
• 2 cups of spinach (in a salad)
• 1 tbs of ranch dressing
• 3 cups of beef brisket
• 1/2 cup of walnuts
• 1/2 cup of cheese
• 3 eggs fried in olive oil

That’s all for today.  If you’re like me and you’ve never utilized a bodybuilding workout routine that consistently targets your shoulders and traps, this would be a great workout to try. Keep in mind that if you’ve never trained your shoulders before, then they have a huge capacity for strength development and growth and this workout will completely hammer all of the muscles in your shoulders and traps!

Your Friend And Trainer,

Nick