Upper Workout: Back, Shoulders, and Traps

This program is designed for men at beginner and intermediate levels, with the goal of building muscle mass. The workout is performed once per week using a barbell, dumbbells, and machines. The main focus is on the back, shoulders, and traps – these are the body parts that distinguish a "beachgoer" from a serious bodybuilder.

A typical upper body program often does not produce the desired result. The proposed program aims to truly load the torso, making it wider, thicker, and more massive. It can be easily integrated into a training split.