Shoulders and trap workout
DB shoulder press
80s x 11, x 11, x 9, x 9
Hammer DB front shoulder raises
35s x 12, x 12
Side lateral raises
25s x 10, 20s x 10
Reverse machine flies
125 x 12, 135 x 12, 135 x 12
Drop set: 135 x 10, 90 x 8, 60 x 8
DB shrugs
85s x 10, x 10 x 10, x 10
Upright rows (smith machine)
95 x 12, x 12, x 12, x 12
Focused on going nice and controlled and slow for all my sets and at the same time went up in either a few reps or weight on a few things. Very solid shoulder and trap workout yesterday I am seeing some great improvements in my upper back and shoulder region. Very happy.