Traps + Forearms @ Home

by fitfocus88

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Summary

  • event_availableDecember 25th, 2021
  • schedule1 h
  • equalizer41 sets,  592 reps
  • fitness_center50100 lbs

1. Forearms DB In Out w Shrug

  • Set 1: 16 x 100 lbs
  • Set 2: 18 x 100 lbs
  • Set 3: 18 x 100 lbs
  • Set 4: 20 x 100 lbs
  • Set 5: 20 x 100 lbs
  • Set 6: 15 x 100 lbs

Total: 10700 lbs

2. Forearm DB Hammer Front and Back

  • Set 1: 22 x 100 lbs
  • Set 2: 22 x 100 lbs
  • Set 3: 24 x 100 lbs
  • Set 4: 26 x 100 lbs
  • Set 5: 30 x 100 lbs
  • Set 6: 26 x 100 lbs

Total: 15000 lbs

3. Trap DB Shrug With Rotation

  • Set 1: 16 x 100 lbs
  • Set 2: 16 x 100 lbs
  • Set 3: 12 x 100 lbs
  • Set 4: 10 x 100 lbs
  • Set 5: 12 x 100 lbs
  • Set 6: 12 x 100 lbs
  • Set 7: 12 x 100 lbs

Total: 9000 lbs

4. Seated forearm curl palms up

  • Set 1: 10 x 35 lbs
  • Set 2: 12 x 35 lbs
  • Set 3: 13 x 35 lbs
  • Set 4: 12 x 35 lbs
  • Set 5: 12 x 35 lbs
  • Set 6: 11 x 35 lbs

Total: 2450 lbs

5. Trap Speed DB Shrug

  • Set 1: 16 x 100 lbs
  • Set 2: 16 x 100 lbs
  • Set 3: 16 x 100 lbs
  • Set 4: 12 x 100 lbs
  • Set 5: 16 x 100 lbs
  • Set 6: 16 x 100 lbs
  • Set 7: 13 x 100 lbs

Total: 10500 lbs

6. Forearm palm up bench curl

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

Total: 1715 lbs

7. Hanging forearm

  • Set 1: 6 x 35 lbs
  • Set 2: 7 x 35 lbs
  • Set 3: 8 x 35 lbs

Total: 735 lbs