ideas for delt/trap routine variation?

[shlape]

I'm looking to swap out some of the usual exercises and am open to suggestions here.
I train delts and traps on the same day, aiming to hit front, side and rear delts.
Here's the routine at the moment, all within approx. 30mins:

[delt compound]
- 3x10 rear BB shoulder press
I start with a very light, very strict set of 15 to warm the shoulder up.
- 3x10 DB press
Start with palms in finish with palms facing front
* These two are done heavy. Weight increase at each set.

[delt isolation]
- 3x10 front DB raises
- 3x10 side DB raises
- 3x10 rear delt machine
* Weight increase at each set but these three are not so heavy. Focus is on strict technique. I get a great pump out of these.

[traps]
- 4x10 rear BB shrug, close grip, head down.
I seem to get more of a 'hit' to the back of the trap doing this.
- 4x10 lever shrug (using a lever bench press machine)
* Both exercises done heavy and strict. Weight increase at each set. No bouncing. Either a slow raise or slow drop of the weight with 1-2 sec squeeze at the top.

I sometimes get 3x15 abs or calves if I finish up quicker than usual.

[namtrag]

compounds:
bb standing shoulder press
wide grip upright rows

isolation:
bb front raise
front raise using 45lb plate
hammer grip lateral raises (hold db's palms facing forward)
cable laterals
reverse flys

traps:

bb shrugs

[dipworm]

try shrugs on a calf raise machine. good isolator!

[Intercept]

Originally Posted by shlape

I train delts and traps on the same day, aiming to hit front, side and rear delts.
Here's the routine at the moment, all within approx. 30mins:

Here's a similar routine I use. It's not a whole lot different but it has worked well for me.
- I personally think 8 sets for traps is too many. I think you can get away with 4 if done right. Hope this helps

[delt compound]

*start with a very light, strict set of 15 to warm the shoulder up

- 3x10 front BB shoulder press
-2x 10 front DB raises
- 3x10 DB press (larry scott style)

-3x10 DB side laterals
-3x10 bent over laterals

* All done heavy and to failure

[traps] -

(I've found my traps respond to very heavy weight best)

- 2x10 rear BB shrug, close grip, head down.
- 2x10 front BB shrug, shoulder width grip, head straight.
- (optional) 2x10 upright rows, focus on using your traps rather than your biceps and delts.

* Both exercises done heavy and strict. No bouncing. Either a slow raise or slow drop of the weight with 1-2 sec squeeze at the top.

3x15 abs or calves if finish up quicker than usual.

[shlape]

Originally Posted by namtrag

compounds:
wide grip upright rows

I never really got much out of uprights for shoulders. More of a middle back hit for me.

Originally Posted by dipworm

try shrugs on a calf raise machine. good isolator!

I use to do these years back. Thanx for the reminder!

[Arlecchino]

Power snatch from the hang, power cleans, snatch and clean pulls, power shrugs. Shrugs done on a chest supported t-bar row.