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Traps + Forearms @ Home

by fitfocus88

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Summary

  • event_availableJuly 11th, 2025
  • schedule1 h
  • equalizer44 sets,  364 reps
  • fitness_center16508 lbs

1. Forearms DB In Out w Shrug

  • Set 1: 8 x 53 lbs
  • Set 2: 7 x 53 lbs
  • Set 3: 7 x 53 lbs
  • Set 4: 4 x 53 lbs
  • Set 5: 12 x 45 lbs

Total: 1918 lbs

2. Trap DB Shrug With Rotation

  • Set 1: 10 x 45 lbs
  • Set 2: 8 x 45 lbs
  • Set 3: 11 x 45 lbs
  • Set 4: 10 x 45 lbs
  • Set 5: 11 x 45 lbs

Total: 2250 lbs

3. Seated forearm curl palms up

  • Set 1: 16 x 35 lbs
  • Set 2: 16 x 35 lbs
  • Set 3: 12 x 35 lbs
  • Set 4: 12 x 35 lbs
  • Set 5: 15 x 35 lbs

Total: 2485 lbs

4. Trap Speed DB Shrug

  • Set 1: 10 x 50 lbs
  • Set 2: 8 x 50 lbs
  • Set 3: 8 x 50 lbs
  • Set 4: 8 x 50 lbs
  • Set 5: 8 x 50 lbs

Total: 2100 lbs

5. Hanging forearm

  • Set 1: 8 x 45 lbs
  • Set 2: 6 x 45 lbs
  • Set 3: 8 x 45 lbs
  • Set 4: 7 x 45 lbs
  • Set 5: 8 x 45 lbs

Total: 1665 lbs

6. Forearm palm down over bench

  • Set 1: 11 x 35 lbs
  • Set 2: 12 x 35 lbs
  • Set 3: 10 x 35 lbs
  • Set 4: 5 x 35 lbs

Total: 1330 lbs

7. Trap DB Shrug and Hold

  • Set 1: 5 x 45 lbs
  • Set 2: 6 x 45 lbs
  • Set 3: 6 x 45 lbs
  • Set 4: 5 x 45 lbs
  • Set 5: 5 x 45 lbs

Total: 1215 lbs

8. Trap Dumbbell Shrug

  • Set 1: 5 x 45 lbs
  • Set 2: 7 x 45 lbs
  • Set 3: 6 x 45 lbs
  • Set 4: 5 x 45 lbs
  • Set 5: 6 x 45 lbs

Total: 1305 lbs

9. Joe’s Hanging Cable Plates Lateral Pull Down

  • Set 1: 8 x 70 lbs
  • Set 2: 8 x 70 lbs
  • Set 3: 5 x 70 lbs
  • Set 4: 6 x 70 lbs
  • Set 5: 5 x 70 lbs

Total: 2240 lbs