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Traps + Forearms @ Home

by fitfocus88

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Summary

  • event_availableNovember 19th, 2024
  • schedule46 minutes
  • equalizer24 sets,  226 reps
  • fitness_center11391 lbs

1. Forearms DB In Out w Shrug

  • Set 1: 20 x 45 lbs
  • Set 2: 20 x 45 lbs
  • Set 3: 10 x 45 lbs
  • Set 4: 12 x 45 lbs
  • Set 5: 10 x 45 lbs

Total: 3240 lbs

2. Forearm DB Hammer Front and Back

  • Set 1: 11 x 53 lbs
  • Set 2: 9 x 53 lbs
  • Set 3: 8 x 53 lbs
  • Set 4: 6 x 53 lbs
  • Set 5: 9 x 53 lbs

Total: 2279 lbs

3. Trap DB Shrug With Rotation

  • Set 1: 10 x 53 lbs
  • Set 2: 12 x 53 lbs
  • Set 3: 9 x 53 lbs
  • Set 4: 8 x 53 lbs
  • Set 5: 10 x 53 lbs

Total: 2597 lbs

4. Trap Speed DB Shrug

  • Set 1: 10 x 53 lbs
  • Set 2: 10 x 53 lbs
  • Set 3: 8 x 53 lbs
  • Set 4: 9 x 53 lbs
  • Set 5: 7 x 53 lbs

Total: 2332 lbs

5. Trap DB Shrug and Hold

  • Set 1: 3 x 52 lbs
  • Set 2: 3 x 53 lbs
  • Set 3: 4 x 53 lbs
  • Set 4: 8 x 52 lbs

Total: 943 lbs