Back & Traps Workout Help (Fast Critique Plz)

[Kaytime]

Hi guys i have been training for years and also been juicing aswel as i am planning to compete very soon. Right now im offseason training cause its winter in Australia and i want to give you a sample of what 1 week of back and trap session looks like... i have changed my routine to keep things fresh.. ill give you my stats then my workout routine and questions after

Stats:
Age: 24
Weight: 123kg (not sure in pounds)
Height: 183cm
Bf: 14%
Goals: Compete & also take my body to the next level.

For my back and trap routine this is how it looks. (My weakpoint on my body is traps and im slowly putting on size in them but i just want to try new things)

Back:
Weighted Pullups 3 sets
Wide Grip Pulldowns 3 sets
Yates or Tbar Row 3 sets
Deadlifts 4 sets (Max 240kg)

Traps:
Barbell Front Or Back Shrugs 4 sets
Dumbell Shrugs or Incline Shrugs 4 sets

QUESTION 1: i was wondering if i can do deadlifts at the end of my back and traps workout because i will have pumped traps and deadlifts might help destroy them at the end.

QUESTION 2: Is there any new kinds of Trap workout i can give a shot? I have thickness just need a bit of height

 

[Kaytime]

Hello any1 out there?

 

[joe d]

Hi guys i have been training for years and also been juicing aswel as i am planning to compete very soon. Right now im offseason training cause its winter in Australia and i want to give you a sample of what 1 week of back and trap session looks like... i have changed my routine to keep things fresh.. ill give you my stats then my workout routine and questions after

Stats:
Age: 24
Weight: 123kg (not sure in pounds)
Height: 183cm
Bf: 14%
Goals: Compete & also take my body to the next level.

For my back and trap routine this is how it looks. (My weakpoint on my body is traps and im slowly putting on size in them but i just want to try new things)

Back:
Weighted Pullups 3 sets
Wide Grip Pulldowns 3 sets
Yates or Tbar Row 3 sets
Deadlifts 4 sets (Max 240kg)

Traps:
Barbell Front Or Back Shrugs 4 sets
Dumbell Shrugs or Incline Shrugs 4 sets

QUESTION 1: i was wondering if i can do deadlifts at the end of my back and traps workout because i will have pumped traps and deadlifts might help destroy them at the end.

QUESTION 2: Is there any new kinds of Trap workout i can give a shot? I have thickness just need a bit of height

always do the big lift first

try hitting 4-5 sets of deads followed by 4 sets of rows and 2-3 sets of chins. do dhrugs on a different day.

for shrugs try this

start with the a heavy weight that you can get 9-10 reps with then ater failure take a few breaths go lighter and go to failure again then take another few breaths lower the weight and go to falure again.

 

[zedhed]

I really like Power Shrugs too, you might give them a try BUT warm very good first.

 

[SouthernLord]

If your traps are weak maybe split them from your back day. Train them with shoulders a few days before or after back.

 

[Kaytime]

i use to train traps with shoulders but because i changed my routine for 6 weeks to keep things fresh it is now with back.

Deadlift is something i love doing and i am very strong at it but i think it is probably genetics that have made it harder for my traps to grow. When you guys start your deadlifts do you lift the weight flaring out your traps foward with the pull kind of like stretching it till you get it up?