Wellness Positive

Descriptions of the Exercises:

  This section contains detailed descriptions and images showing you exactly how to do the various body building exercises and muscle development workouts in this program - here you will find not only the exercises listed in the 'weekly schedule' but also many other optional exercises such as dumbbell curls and lateral raises as well. We trust these images and instructions will help you do the exercise programs for the different muscle groups correctly, and aid your body building efforts...

Traps Exercise 1) Barbell Shrugs

  This exercise directly builds up the traps - the muscles at the base of the neck. The traps are an excellent muscle for adding that look of power desired by body-builders. The bar-bell shrug is a simple and highly effective exercise for building up this muscle..

Step 1:

  Hold the barbell in a firm grip as wide as your shoulders. Chalk your hands to strengthen your grip, if necessary.

Step 2:

  Now, inhaling, drop your shoulders as much as possible. Look at the image below..

Step 3:

  Now, exhaling, raise your shoulders as much as possible, lifting the weight with your traps, not with your forearms and biceps. You should feel the strain of doing this exercise in your traps - look at the image below..

  The number of sets and repetitions for this exercise are outlined in the section 'Your weekly training Schedule', given in the beginning of this routine.

  A word of caution - though this exercise is simple in itself, you'll find that the traps are a strong muscle and that the amount of weight you can lift goes up quickly - so it is best to have someone to spot you when you do this exercise with heavy weights. If the weight slips out of your grasp and falls on your knees, it's possible you'll never walk again.

  "Treat your weights with great respect - they can be extremely dangerous, and one mistake with them is usually enough. With a partner, things become much, MUCH safer."