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Trap tri-set Seated dumbbell shrugs, three sets of six to eight reps on a 2022 tempo Rest for ten seconds Standing barbell shrugs, three sets of 10-12 reps on a 1110 tempo (note a pause at the top of the movement) Rest for ten seconds Upright cable rows, three sets of 12-15 reps on a 2010 tempo Rest for two minutes Repeat all steps two more times Workouts 7-12 A

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