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Sure, we all want our arms to be the main attraction of the “Gun Show.” However, if you really want to steal the show, then those guns need to be connected to grenade launchers and include the shoulder and trapezius muscles.

I’ve got just the trick for you to turn those peashooters into grenade launchers and get those GAINZ.

The third day of this program features exercises that place resistance on the muscles of the shoulders and trapezius, most commonly referred to as traps. Begin with the barbell overhead press, a classic lift and a great way to increase the size of your frontal deltoid musculature. Next, you will perform the barbell shrug, another classic lift, which specifically targets the traps.

Lastly, you will complete a superset of lateral raises, with lateral deltoid emphasis, and

resistance band reverse flies, which place an emphasis on the rear deltoid, rhomboid and​ middle trapezius muscles. This workout is day three of a four-day program.​

To view day one click here

Day two can be viewed here

And this is Day 3 here

Keep in mind that in order to achieve your fitness goals, you will need to follow a balanced training program which emphasizes each muscle group of the body and includes cardiovascular, strength, and mobility/flexibility work.

Forever Forward!

Kenton Boutwell, founder of GymCloud and Evolve Fitness Nashville holds an M.S. in Exercise Physiology and Kinesiology, and is a National Strength and Conditioning Association Certified Strength and Conditioning Specialist, an American College of Sports Medicine certified Personal Trainer, USA Weightlifting Sports Performance and Powerlifting Club Coach, StrongFirst Kettlebell Level 2 Instructor, Crossfit, Precision Nutrition, MovNat Level 1  and Functional Movement Screen certified fitness professional. He can be reached at

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