Arms and traps

by 09jowelsh

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Summary

  • event_availableNovember 15th, 2015
  • schedule1 h
  • equalizer57 sets, 1028 reps
  • fitness_center

1. Standing dumbbell curls

  • Set 1: 24 x 
  • Set 2: 20 x 
  • Set 3: 16 x 
  • Set 4: 16 x 

Total: 

2. Dips

launchMore about this exercise

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 
  • Set 4: 15 x 

Total: 

3. Forearm curls

  • Set 1: 24 x 
  • Set 2: 24 x 
  • Set 3: 24 x 
  • Set 4: 24 x 
  • Set 5: 20 x 
  • Set 6: 24 x 
  • Set 7: 16 x 
  • Set 8: 24 x 

Total: 

4. Dumbbell shrugs

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 
  • Set 4: 12 x 

Total: 

5. Barbell curls

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 
  • Set 4: 12 x 
  • Set 5: 20 x 

Total: 

6. Barbell skull crushers

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 
  • Set 4: 20 x 

Total: 

7. Upright rows

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

8. Wrist roller

  • Set 1: 4 x 
  • Set 2: 4 x 

Total: 

9. Reverse barbell curls

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: 

10. Overhead Cable pull

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

11. Grip

  • Set 1: 50 x 
  • Set 2: 50 x 
  • Set 3: 50 x 
  • Set 4: 50 x 

Total: 

12. Barbell shrugs(smith)

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 10 x 

Total: 

13. One-armed pull downs

  • Set 1: 24 x 
  • Set 2: 20 x 
  • Set 3: 16 x 
  • Set 4: 40 x 

Total: 

14. High cable rope pulls

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 12 x 

Total: 

15. Concentration curls

  • Set 1: 24 x 
  • Set 2: 20 x 
  • Set 3: 16 x 

Total: