Get Rid of the Shrugs

Q: OK as I have mentioned before, I am an ectomorph. I wanted to run by my program with you:

Weighted dips 5×5
Seated rows-5×5
Leg press 5×5

Push aways(shoulders)-5×5
Overhead Cable curls 5×5
Rope extensions 5×5
Front barbell shrugs 5×5

Hack squats 5×5
Neck press 5×5
Cable lat pulldowns-5×5

Close grip press-5×5
Drag curl-5×5
Military press 5×5
DB shrugs 5×5

I rest 3 mins in between sets. What do you think?

-Brad S.

My Answer: Your exercises look fine, but your workouts will be way too long on days where you have 4 exercises and you rest 3 minutes. Your workouts will be an hour and half, which is a half hour way too long. What I would suggest is that you get rid of the shrugs. Your traps should grow from indirect stimulation from other upper body movements. Also, superset chest and back exercises and biceps and triceps exercises. Rest 90 seconds between those sets:

/ Weighted dips 5×5, 90 seconds rest
\ Seated rows-5×5, 90 seconds rest
Leg press 5×5, 3 minutes rest

Push aways(shoulders)-5×5, 90 seconds rest
/ Overhead Cable curls 5×5, 90 seconds rest
\ Rope extensions 5×5, 90 seconds rest

Hack squats 5×5, 3 minutes rest
/ Neck press 5×5, 90 seconds rest
\ Cable lat pulldowns-5×5, 90 seconds rest

/ Close grip press-5×5, 90 seconds rest
\ Drag curl-5×5, 90 seconds rest
Military press 5×5, 3 minutes rest


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