ODYSSEY HEALTH

PRECISION MEDICINE · LONGEVITY · PERFORMANCE

Heavy Traps & Shoulders Specialisation — Session Log · OH-TP-SHTR-001

Session date

Body weight (kg)

Gold rows = working sets (log to failure). White/grey rows = warm-up, ramp and feeder sets — log these too so ramp loads carry to next week. Rest 3 min on working sets; FST-7 rests 30–45 sec. Trap work alternates with delt work so neither limits the other's loading.

W · Warm-up 0:00–0:08

Set	Movement	Load (kg)	Reps / Time	Notes
W1	Band external rotations
W2	Face pulls (light)
W3	Lateral raise (light)
W4	DB shrug (light)

1 · Seated Smith / DB overhead press — delt mass 0:08–0:20

Set	Target	Load (kg)	Reps	Notes
R1	Ramp ~50% × 10
R2	Ramp ~65% × 6
R3	Ramp ~75% × 3
S1	75% · 8–10 to failure
S2	75% · 8–10 + forced reps

2 · Heavy barbell shrug — upper traps 0:20–0:31

Set	Target	Load (kg)	Reps	Notes
F	Feeder ~60% × 8
S1	8–10 · 2-sec hold at top, no rolling
S2	8–10
S3	8–10 + drop set −30%

3 · Heavy DB lateral raise — side delts 0:31–0:41

Set	Target	Load (kg)	Reps	Notes
S1	8–10 strict
S2	8–10
S3	8–10 + drop set −40%

4 · Wide-grip cable upright row — side delts / trap tie-in 0:41–0:49

Set	Target	Load (kg)	Reps	Notes
S1	8–10 · pull to nipple line
S2	8–10 to failure

5 · Face pull / reverse pec-deck — rear delts & mid traps 0:49–0:57

Set	Target	Load (kg)	Reps	Notes
S1	10–12 · 1-sec squeeze, elbows high
S2	10–12 rest-pause

6 · FST-7: cable lateral raise — finisher 0:57–1:10 · rest 30–45s

Set	Target	Load (kg)	Reps	Notes
S1	10–12 @ 50–55%
S2	10–12
S3	10–12
S4	10–12
S5	10–12
S6	10–12
S7	10–12 · constant tension

Progression: hold each working load until the top of the rep range on all working sets, then add 2.5 kg (1 kg per dumbbell on laterals, 5 kg on shrugs). Saved sessions are stored on this device per date — change the date to start a fresh sheet or reload a past one.
Odyssey Health · www.odysseyhealthsa.com · Coach-directed protocol