#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: nutritionandpersonaltraining@yahoo.com

Lift Heavy My Friends,

Dustin Holston
Sports Nutritionist/Personal Trainer

Nutrition and Personal Training

Certified Personal Trainer, Nutritionist, MBA, and Firm Administrator of a Law Firm.

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