i need to workout my back and neck and traps with my barbell and dumbells? which workout gives you best results?
Barbell Rows, Dumbbell Rows, and a variety of shrugs. Lots of ways of doing this, but I prefer training back w/chest. So,
Bench Press supersetted w/Barbell Rows, 10×10 (10 sets of 10 reps — use the same weight for each set — when you can successfully complete all 10 sets with 10 reps, you increase by about 5 – 10 lbs at the next workout — if that is too aggressive, you add less weight). 10×10 is an old school but effective way of training for mass.
You could add a couple of sets of shrugs at the end. I personally never train traps by themselves (they get enough training from my back training).
check out this web site, look under exercises.
http://www.bodybuilding.com
References :
Barbell Rows, Dumbbell Rows, and a variety of shrugs. Lots of ways of doing this, but I prefer training back w/chest. So,
Bench Press supersetted w/Barbell Rows, 10×10 (10 sets of 10 reps — use the same weight for each set — when you can successfully complete all 10 sets with 10 reps, you increase by about 5 – 10 lbs at the next workout — if that is too aggressive, you add less weight). 10×10 is an old school but effective way of training for mass.
You could add a couple of sets of shrugs at the end. I personally never train traps by themselves (they get enough training from my back training).
References :
NASM Certified Personal Trainer; AFAA Certified Kickboxing Instructor; Natural Bodybuilder/Powerlifter, 20 years exp.
Traps – Upright Rows, and Shoulder Shrugs.
Back – Bent Rows, One Arm Rows, Heavy Pants, Lawn-Mowers, Pull Overs.
Wide Grip Pull-Ups are awesome, too (palms facing away from you)
Don’t do neck exercises. They’re dangerous. The trap exercises will work your neck all you need.
References :