90 Minutes Intermediate Traps Workout with Resistance Bands
A 90 minutes muscle building workout targeting your traps using resistance bands equipment. 3 exercises, 10 total sets, designed for intermediate lifters.
90 Minutes
Duration
10
Total Sets
8-12 reps
Rep Range
~1050
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand on the band with feet hip-width apart and grip the band with hands close together.
- Pull the band straight up along your body, leading with the elbows.
- Raise until your elbows are at or above shoulder height.
Stand on the band with feet hip-width apart.
Form cues
- Stand on the band with feet hip-width apart.
- Press the band overhead to full lockout.
- From the overhead position, shrug your shoulders toward your ears.
Finish strong — take the last set close to failure.
Form cues
- Stand on the center of a heavy band, feet hip-width apart, and hold both ends.
- Stand tall and shrug your shoulders straight up toward your ears.
- Hold the top position for a two-count squeeze.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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 muscle building results.