Sign In
Englishexpand_more

Traps + Forearms @ Home

by fitfocus88

Settings

List View

Summary

  • event_availableAugust 7th, 2023
  • schedule1 h
  • equalizer50 sets,  535 reps
  • fitness_center26277.5 lbs

1. Forearms DB In Out w Shrug

  • Set 1: 12 x 52.5 lbs
  • Set 2: 16 x 52.5 lbs
  • Set 3: 12 x 52.5 lbs
  • Set 4: 12 x 52.5 lbs
  • Set 5: 12 x 52.5 lbs

Total: 3360 lbs

2. Forearm DB Hammer Front and Back

  • Set 1: 12 x 52.5 lbs
  • Set 2: 15 x 52.5 lbs
  • Set 3: 20 x 52.5 lbs
  • Set 4: 20 x 52.5 lbs
  • Set 5: 15 x 52.5 lbs

Total: 4305 lbs

3. Trap DB Shrug With Rotation

  • Set 1: 12 x 52.5 lbs
  • Set 2: 12 x 52.5 lbs
  • Set 3: 12 x 52.5 lbs
  • Set 4: 12 x 52.5 lbs
  • Set 5: 12 x 52.5 lbs

Total: 3150 lbs

4. Seated forearm curl palms up

  • Set 1: 8 x 40 lbs
  • Set 2: 8 x 35 lbs
  • Set 3: 8 x 35 lbs
  • Set 4: 7 x 35 lbs
  • Set 5: 7 x 35 lbs

Total: 1370 lbs

5. Trap Speed DB Shrug

  • Set 1: 16 x 52.5 lbs
  • Set 2: 16 x 52.5 lbs
  • Set 3: 15 x 52.5 lbs
  • Set 4: 16 x 52.5 lbs
  • Set 5: 16 x 52.5 lbs

Total: 4147.5 lbs

6. Forearm palm up bench curl

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

Total: 1120 lbs

7. Hanging forearm

  • Set 1: 10 x 40 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 10 x 40 lbs
  • Set 4: 10 x 40 lbs
  • Set 5: 10 x 40 lbs

Total: 2000 lbs

8. Standing Trap Raise Dumbbell in Front

  • Set 1: 10 x 52.5 lbs
  • Set 2: 10 x 52.5 lbs
  • Set 3: 10 x 52.5 lbs
  • Set 4: 10 x 52.5 lbs
  • Set 5: 10 x 52.5 lbs

Total: 2625 lbs

9. Trap DB Shrug and Hold

  • Set 1: 8 x 52.5 lbs
  • Set 2: 8 x 52.5 lbs
  • Set 3: 8 x 52.5 lbs
  • Set 4: 8 x 52.5 lbs
  • Set 5: 8 x 52.5 lbs

Total: 2100 lbs

10. Trap Dumbbell Shrug

  • Set 1: 8 x 52.5 lbs
  • Set 2: 8 x 52.5 lbs
  • Set 3: 8 x 52.5 lbs
  • Set 4: 8 x 52.5 lbs
  • Set 5: 8 x 52.5 lbs

Total: 2100 lbs