Traps + Forearms @ Home

by fitfocus88

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Summary

  • event_availableFebruary 6th, 2022
  • schedule1 h
  • equalizer56 sets,  670 reps
  • fitness_center52290 lbs

1. Forearms DB In Out w Shrug

  • Set 1: 30 x 105 lbs
  • Set 2: 16 x 105 lbs
  • Set 3: 12 x 105 lbs
  • Set 4: 13 x 105 lbs
  • Set 5: 14 x 105 lbs
  • Set 6: 12 x 105 lbs
  • Set 7: 12 x 105 lbs

Total: 11445 lbs

2. Forearm DB Hammer Front and Back

  • Set 1: 19 x 105 lbs
  • Set 2: 18 x 105 lbs
  • Set 3: 20 x 105 lbs
  • Set 4: 17 x 105 lbs
  • Set 5: 20 x 105 lbs
  • Set 6: 22 x 105 lbs

Total: 12180 lbs

3. Trap DB Shrug With Rotation

  • Set 1: 11 x 105 lbs
  • Set 2: 10 x 105 lbs
  • Set 3: 12 x 105 lbs
  • Set 4: 10 x 105 lbs
  • Set 5: 10 x 105 lbs
  • Set 6: 8 x 105 lbs
  • Set 7: 10 x 105 lbs

Total: 7455 lbs

4. Seated forearm curl palms up

  • Set 1: 8 x 35 lbs
  • Set 2: 8 x 35 lbs
  • Set 3: 8 x 35 lbs
  • Set 4: 8 x 35 lbs
  • Set 5: 9 x 35 lbs
  • Set 6: 9 x 35 lbs
  • Set 7: 10 x 35 lbs
  • Set 8: 8 x 35 lbs
  • Set 9: 8 x 35 lbs

Total: 2660 lbs

5. Trap Speed DB Shrug

  • Set 1: 14 x 105 lbs
  • Set 2: 14 x 105 lbs
  • Set 3: 18 x 105 lbs
  • Set 4: 13 x 105 lbs
  • Set 5: 13 x 105 lbs
  • Set 6: 12 x 105 lbs
  • Set 7: 10 x 105 lbs
  • Set 8: 10 x 105 lbs
  • Set 9: 12 x 105 lbs

Total: 12180 lbs

6. Forearm palm up bench curl

  • Set 1: 9 x 35 lbs
  • Set 2: 9 x 35 lbs
  • Set 3: 12 x 35 lbs
  • Set 4: 10 x 35 lbs
  • Set 5: 8 x 35 lbs
  • Set 6: 14 x 35 lbs
  • Set 7: 8 x 35 lbs
  • Set 8: 8 x 35 lbs
  • Set 9: 6 x 35 lbs
  • Set 10: 6 x 35 lbs

Total: 3150 lbs

7. Hanging forearm

  • Set 1: 12 x 35 lbs
  • Set 2: 28 x 35 lbs
  • Set 3: 10 x 35 lbs
  • Set 4: 8 x 35 lbs
  • Set 5: 8 x 35 lbs
  • Set 6: 10 x 35 lbs
  • Set 7: 8 x 35 lbs
  • Set 8: 8 x 35 lbs

Total: 3220 lbs