#TeamNutritionTrain Boulder Shoulders and Traps Workout (The Goat Head Workout)

The guys and gals from Team Nutrition Train have been working on a new routine to help build those snow-capped peaks on your shoulders and mountains as traps!


I like to refer to the region of the deltoids through trapezius muscles as a goat head. This region is extremely important in both bodybuilding and in powerlifting. There is a ton of power and aesthetically pleasing muscles in this area. This is the area we will be concentrating with in this workout.

Team Nutrition Train Goat Head Workout

Barbell Shoulder Press (Seated)“Great for all three heads of delts, traps, and some triceps…”

4 Sets- 12, 10, 8, 8… If you can’t finish your set, make your spotter help you do assisted reps to finish the rep range. Increase weight after each set until you get to the last two sets.

Lying One Arm Lateral Raise- “Great for the medial deltoids” 

3 Sets- 12, 10, 8… Use light weight and make sure you squeeze the muscle.

Dumbbell Frontal Raises- “Great for your anterior deltoids”
3 Sets- 12, 10, 8… Use light weight and make sure you squeeze the muscle.

Barbell or Dumbbell Upright Rows- Great for posterior deltoids and traps”

3 Sets- 12, 10, 8… Use light weight and make sure you don’t swing. Controlled and slow.

Dumbbell Shrugs- “Turn those traps into mountains”

6 sets- 15 reps per set… Try to raise your traps to your ears.


"So far, so good..."

Complete this workout only once per week. Make sure to supplement your body post workout with the post workout stack! Try this workout for 6-8 weeks and see how your progress goes. You should try to increase the weight each week.

Questions? Comments? Concerns? Email:

Lift Heavy My Friends,

Dustin Holston
Sports Nutritionist/Personal Trainer 

#TeamNutritionTrain Blasted Arms and Shoulders Workout

Bulging biceps, hanging triceps, serrated shoulders, these are among the most important groups of muscles for us fitness freaks. What is a good workout to mix in every few weeks to add some diversity to your routine?

#TeamNutritionTrain Blasted Arms and Shoulders Workout


Methodology: The idea about this workout is to do a functional set of 8-10 reps with moderate weight, then after a 60 second break, do a set with less weight for between 25-30 reps. This workout focuses on 4 exercises per muscle group for 2 sets each. The key is to keep your breaks short. Less talk, more rock.

Preacher Curls: 1 x 8, 1 x 25
Inclined Dumbbell Curls: 1 x 8, 1 x 25
Straight Bar Curls: 1 x 8, 1 x 25
Machine Rope Hammer-curls: 1 x 8, 1 x 25
Close Grip Bench Press: 1 x 8, 1 x 25
Skull Crushers: 1 x 8, 1 x 25
Triceps Rope Extensions: 1 x 8, 1 x 25
Dips*: 1 x 8, 1 x 8
Military Press: 1 x 8, 1 x 25
Machine Rope Face Pulls: 1 x 8, 1 x 25
Lateral Dumbbell Raises: 1 x 8, 1 x 25
Frontal Dumbbell Raises: 1 x 8, 1 x 25

Analysis: The pumps I got from this workout were intense, and I’m feeling it 24 hours later. My biceps, triceps, and shoulders had never looked some good in the gym. Two of my clients were wanting to quit half way through the biceps workout because of the painful pumps and lack of rest. I took some MegaWatt HD from 1st Phorm (Buy it here with free shipping) to get myself going. I took some Phormula 1 with Ignition post workout to re-energize my muscle cells. The reason why I love this workout is the mixture of short breaks, moderate weight, and high reps to maximize the muscle cells. I think this is a great workout to try a few times a month. You should be able to complete the entire workout in less than an hour.

Lift Heavy My Friends,

Dustin Holston
Certified Personal Trainer/Sports Nutritionist
1st Phorm Brand Ambassador
Twitter: @NutritionTrain
Instagram: @NutritionTrain247