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shoulders/traps military press- 3-4x135-155 db press 3-4x55-65 upright row 3-4x110-125 superset side laterals and front raises 3-4 sets back pulldowns-3-4 200-215 bent over row 3-4x115-125 hammer strength low row and pulldown and then 50 back extensions
try doing Barbell / Dumbbell Shurgs to work your traps. Barbell Upright Row is also good for Delts / Traps....
few questions:
1) how much do you weigh?
2) how tall are you?
3) how long have you been working out?
4) how old are you?
domestic: 6'2 216 23 ive been workin out consistently for 2yrs.