I get a lot of PM's and e mails regarding trap growth. For the most part, traps and calves are genetic. If you want to train traps directly, I would schedule a separate day for them coupled with hamstrings. Seated DB Shrugs: 3 sets of 12 reps with a 3 second squeeze at top (this will take the legs completely out of the picture and destroy the upper and lower traps. At the top of the movement rotate your hands so that your palms are facing the rear) 60 sec between sets. Power Hang Cleans 1 warmup of 10 reps 3 sets of 4-6 reps (Use the same weight on all three sets but go heavy on these and rest 2 minutes between sets) DB Romanian Dead Lifts: 1 warmup of 15 reps 3 sets of 6 reps (rest 90 sec between sets) The hang cleans will also stimulate shoulders, back and rear delts. Make sure that your pre, intra, post workout nutrition is excellent with this routine and you will notice definite improvements within 6 weeks. Do not train one day prior and one day after a specialization routine. If you do this, make sure to let us know with your results!