Decided that I really wanna bring my traps out this show and so I went real heavy today. I need a huge neck again lol

Smith Machine Shrugs – 10 sets
1st set I did 20 reps with one plate on each side
2nd, 3rd and 4th sets I did 15 reps with two plates on each side
5th-10th sets I did 8 reps with four plates on each side


V-Bar Pressdowns – 4 sets of 10 reps (Heavy, strict and slow)

OverHead Rope Extensions – 4 sets of 12 reps

Rope Pressdowns – 4 sets of 10 reps (Heavy and strict)

DB Kickbacks – 3 sets of 8 reps with a 35 pound DB