And now for the dumbbell version of my intermediate muscle building routine. Workout B. Dumbbell Romanian Deadlifts 3 sets of 6-8 reps. 2 minutes rest between sets. Rest: 1-2 minutes between each set. Before you start your workout, make sure you're all warmed up and that your heart rate is also in the right zone: roughly 50-55% of your max heart rate. Let’s get into it: Reps: 10 per minute for 10 straight minutes Yes, it means adding yet one more workout into an already intensive routine, but we never said this was going to be easy. Here we go: Reps: 8-12 per set After all, by targeting the trapezius muscles—which go from the base of your neck down to your mid-back—you’ll be distinguishing yourself from all the bobbleheads (i.e. What about your other workouts from Superior Muscle Growth? For example, what if we only have one type of row or one type of chest pressing exercise? Best home dumbbell workout for beginners. And so... much... more. Rest: 1-2 minutes between each set. So, if you have more than one option, that’s great. And while this is probably the most common way to schedule it (many people like having weekends off), the exact days you choose doesn’t matter as long as a similar template of training days and rests days is kept intact. Traps Workout With Dumbbells. Sets: 3-5 Here’s how to do it: Reps: 3-5 per set Rest: 30-45 seconds between each set. Here’s how to do it: In case you haven’t noticed, quality trap workouts entail a lot of shrugging. If so, I've written the ultimate guide to getting the results you want without a gym. If so, you’ve come to the right place. If you’re looking to put some trapezius exercises into your training sessions, you’ll find them in the list below. The dumbbell jump shrug hits the fast-twitch muscle fibers—the ones with the greatest potential for size and strength—of your traps and calves, … Recovery: 2-3 minutes between each set. Rest: 1-2 minutes between each set. 10 Best Tricep Exercises & Workouts for Men. This trapezius muscle exercise utilises the upper back and body as a support system of sorts, inspiring growth through sustained tension. I’ve taken two of my most popular workouts and redesigned them so they can be done at home with practically nothing but dumbbells. Starvation Mode: Is It A Myth or Is It Real? Find a similar exercise to the one you’re unable to do, and do that instead. The first is the “A” workout and the second is the “B” workout. Buy it here (US) Buy it here (AU) Kettlebells Each rep for this particular exercise should be performed quickly, so as to help you build explosive movement and power. If you’re not making quality trap exercises part of your overall workout regimen, then your overall workout regimen isn’t complete. Just like that original program, this one is built around the 3-4 day upper/lower split. Perform the following steps: Reps: 10-20 per set Do each exercise consecutively, resting only once you’ve completed a complete round of the circuit. And sometimes it may require doing something that isn’t a completely perfect replacement, but is still close enough to get the job done (like replacing pull-ups with some type of row). Are you working out at home with nothing but some resistance bands, or a few dumbbells, or just your own body weight? Now let’s look at the workouts themselves…. Just make sure you always keep proper form and watch your diet, too. Here is a list of the 17 best trap exercises for men. Another one of the best trap workouts for mass, barbell shrugs target the upper trap muscles, thereby improving upon shoulder movement and strength. applies here just the same. Now, sure, a gym is obviously a more ideal scenario, because your options for exercises and progression are virtually unlimited. What’s there not to love? Here we go: Reps: 4-6 per set Either way, there are almost always options available to make things work. That means you’ve been strengthening your upper trap muscles without even knowing it. So if you can’t do a certain quad exercise, choose some other similar quad exercise. 2. If you can’t work out 4 days per week, or have issues with recovery when training 4 days per week, or if you just prefer training 3 days per week instead of 4, then this 3-day version of the split is perfect for you. How This Total-body, At-home Dumbbell Workout Works. Panasonic LUMIX G100 IS the Ideal Camera for Vloggers, 13 Best Walks Near Melbourne for Some Fresh Air, Meet the Aussie Legends Rescuing and Rehoming Our National Icons, Chris Hemsworth's Thor Diet & Workout Plan, 10 Best Surgical Face Masks to Reduce the Spread of Germs, The Bizarre Things Men Would Rather Do Than Go to the Doctor. All your muscles understand are tension, fatigue, and damage, and the frequency, intensity, and volume with which that stimuli is being generated. Same thing applies for every other type of exercise. Another one of the best trap workouts for mass, barbell shrugs target the upper trap muscles, thereby improving upon shoulder movement and strength. Once you’ve built up a bit of a strength portfolio, you can start customising your collection with some cool, innovative additions. Adjustable Dumbells. Here’s how to execute: Reps: 10-12 per arm per set Choose some other similar type of row. Here’s how to do it: Reps: 20-45 seconds 5 Dumbbell Trap Exercises 1. When executed properly, shrugs will strengthen muscles in the shoulder, neck, and upper back areas. Can those be made into dumbbell-only versions as well? The Muscle Building Dumbbell Workout Routine, The Beginner Weight Training Workout Routine, How To Create A Weight Training Workout Routine. But, as long as you’re doing the major stuff right, the exact equipment you’re using and where you’re using it is a minor detail. Sets: 2-3 Sets: 1 It contains beginner, intermediate, and advanced home workouts. Here’s What Happened, 2020 Christmas Gift Guide - The Fitness Freak, Breakaway is the Exercise Bike You Can Take Everywhere, Hold a dumbbell or kettlebell (or weight of your choosing) in each hand on either side of your body, Maintain a firm and upright posture as you engage your core and back, Take measured steps while maintaining proper posture, Grab a dumbbell in one hand using the overhand grip and keep it in front of your body, Raising your elbow up and to the side, bring the weight toward your chin, Carefully return to the starting position and repeat, Perform all your reps on one arm before switching to the other arm, In each hand, grip the rope handles using an overhand grip, Squeeze your shoulder blades as you pull the cable toward your face, keeping your elbows high and your back straight, Bring the cable as close to your face as you can, hold for a moment, and then slowly return to the starting position, Stand with your feet shoulder-width apart, Hold a light dumbbell in either hand, thumbs facing up, Bend at the hip and maintain the position, Lift both arms in front of you so that your body forms a Y, Hold the Y formation and then return to the starting position, Hang from the pullup bar, keeping your spine straight and core tight, Lift slightly so that your shoulders move back and down as your head and neck move upward, Tighten your abs, hold for a count, and then return to the starting position, Pick up a barbell using the overhand grip, keeping your hands just a little more than shoulder-width apart, Let the bar hang at arm’s length in front of your waist, With your back slightly arched, lean forward about 10 degrees at the hips, Bend your knees slightly and keep your arms straight as you shrug your shoulders upward, taking them as high as you can, Hold for a moment before returning to the starting position, Position a rack so that the barbell is just above shin level, Grab the bar using an overhand grip, keeping your hands around shoulder-width apart, Hinge at the waist as you push your hips back and your feet through the floor, pulling the bar upward and keeping your back straight, Hold for a count and carefully return to the starting position, Hang your arms at either side of your body, with your palms facing one another, Shrug your shoulders as high as you can and pause for a count in the top position, Return to the starting position and repeat, Hold a dumbbell in either hand as you lie chest-down on an incline bench at a 45-degree angle, Hang each arm straight down on either side, palms facing each other, Shrug your shoulders upward so that your shoulder blades pull together, Hold a dumbbell in each hand and bend at your hips and knees, Hang your arms so that the weights are just below your knees, with your palms facing your sides and your back at a straight angle, In one motion, thrust your hips forward, perform a powerful shoulder shrug, and jump as high as you can, Grab the bar with an overhand grip, keeping your hands shoulder-width apart, Hang the bar behind you at arm’s length so that it’s hovering around your glutes, Shrug your shoulders as high as you can, hold, and return to the starting position, Grab the barbell using an overhand grip, with your hands just past shoulder-width apart, Hold the barbell at arm’s length in front of you, Bend at the hips and knees until your upper torso is almost parallel to the floor, all while keeping your back naturally arched, Pull the bar toward your upper abs and squeeze your shoulders, holding at the top, Slowly return to the starting position and repeat, Hold a dumbbell in each hand and hang your arms next to your sides, Stand straight and keep your feet shoulder-width apart, Turn your arms until your palms are facing forward, then bend slightly at the elbows, Maintaining the slight bend in your elbows, bring your arms straight out to shoulder level on both sides so that your body achieves a T-like formation, Hold for one second and then slowly return to the starting position, Raise a barbell above your head using an underhand grip, keeping your hands about twice shoulder-width apart, your arms straight, and your feet shoulder-width apart, Lock your elbows and maintain the lock as you shrug your shoulders upward, bringing them as high as you can, Hold at the top, return to the starting position, and repeat, Put light weights on the barbell and then grab the bar using a wide overhand grip, with your hands being just a few inches from the weights, Hang the barbell at arm’s length in front of you, Bend at your hips and knees into the squat position, with your lower back naturally arched, Bend at your elbows and raise your upper arms as you stand explosively, rising onto your toes and pulling the bar as high as you can, Grab a dumbbell in each hand and hold them over your head, palms facing one another, Keeping your upper arms straight next to your ears, walk forward, Use your trap muscles to keep the weights from moving as you walk, Grab a dumbbell in either hand and stand with your feet shoulder-width apart, Place the dummbells at arm’s length next to either side, with your palms facing each other and your elbows slightly bent, Stand straight and tall and maintain the bend in your elbows as you raise your arms about 30 degrees in front of you, creating a Y-like formation, Bring the dumbbells to shoulder level, hold, and then return to the starting position.