More from Thibaudeau that might be useful.
- Delts generally respond better to high reps, though the front portion can respond well to lower reps. This is why delt-dominant bench pressers tend to have large front delts. But when training to get that rounded-shoulders look, higher reps of isolation work is best. This program will build yours.
- The mid upper back responds well to lower reps. Keep in mind that we’re talking about bodybuilding work here, so lower means below 10, not below 6.
- The traps are very strong muscles, but because of the short range of motion with most isolation trap exercises, you need higher reps (15-20) to make them grow fast.