60 Minutes Beginner Traps Workout with Smith Machine
A 60 minutes fat loss workout targeting your traps using smith machine equipment. 3 exercises, 9 total sets, designed for beginner lifters.
60 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~630
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand in the center of the Smith machine, grab the bar with a shoulder-width overhand grip.
- Unrack the bar and let it hang at full arm extension in front of your thighs.
- Shrug straight up as high as possible, squeezing the upper traps for a two-count.
Stand with the bar at arm length, gripping slightly narrower than shoulder-width.
Form cues
- Stand with the bar at arm length, gripping slightly narrower than shoulder-width.
- Pull the bar straight up along your body, leading with the elbows.
- Raise until elbows are at or above shoulder height.
Finish strong — take the last set close to failure.
Form cues
- Set the bar at glute height and stand facing away from it.
- Grip the bar behind you with a shoulder-width overhand grip.
- Shrug your shoulders straight up toward your ears while pulling slightly back.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
Traps Training Tips
- *Heavy shrugs build the upper traps but neglect the mid and lower traps — add face pulls and prone Y-raises.
- *Hold the peak contraction for 1-2 seconds on shrugs instead of bouncing the weight.
- *Deadlifts and rack pulls are underrated trap builders — heavy isometric loading is very effective.
Get this traps workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum fat loss results.