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Traps + Forearms

by fitfocus88

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Summary

  • event_availableJune 2nd, 2024
  • schedule1 h
  • equalizer42 sets,  357 reps
  • fitness_center29480 lbs

1. Smith Machine Shrugs

  • Set 1: 12 x 180 lbs
  • Set 2: 10 x 180 lbs
  • Set 3: 7 x 180 lbs
  • Set 4: 8 x 180 lbs
  • Set 5: 10 x 180 lbs

Total: 8460 lbs

2. Smith Machine Shrugs

  • Set 1: 8 x 180 lbs
  • Set 2: 8 x 180 lbs
  • Set 3: 8 x 180 lbs
  • Set 4: 6 x 180 lbs
  • Set 5: 6 x 180 lbs

Total: 6480 lbs

3. Seated forearm curl palms up

  • Set 1: 3 x 40 lbs
  • Set 2: 3 x 40 lbs

Total: 240 lbs

4. DB Forearm Standing Outside In Out

  • Set 1: 7 x 60 lbs
  • Set 2: 12 x 55 lbs
  • Set 3: 9 x 55 lbs
  • Set 4: 8 x 55 lbs
  • Set 5: 9 x 55 lbs

Total: 2510 lbs

5. Trap DB Shrug With Rotation

  • Set 1: 12 x 60 lbs
  • Set 2: 8 x 60 lbs
  • Set 3: 8 x 60 lbs
  • Set 4: 7 x 60 lbs
  • Set 5: 6 x 60 lbs

Total: 2460 lbs

6. Trap Dumbbell Shrug

  • Set 1: 8 x 60 lbs
  • Set 2: 8 x 60 lbs
  • Set 3: 8 x 60 lbs
  • Set 4: 8 x 60 lbs
  • Set 5: 8 x 60 lbs

Total: 2400 lbs

7. Forearm palm up bench curl

  • Set 1: 7 x 40 lbs
  • Set 2: 6 x 40 lbs
  • Set 3: 5 x 40 lbs
  • Set 4: 6 x 40 lbs
  • Set 5: 5 x 40 lbs

Total: 1160 lbs

8. Hanging Arm Forearm Curl

  • Set 1: 16 x 40 lbs
  • Set 2: 10 x 45 lbs
  • Set 3: 12 x 45 lbs
  • Set 4: 12 x 45 lbs
  • Set 5: 12 x 45 lbs

Total: 2710 lbs

9. Trap Speed DB Shrug

  • Set 1: 10 x 60 lbs
  • Set 2: 10 x 60 lbs
  • Set 3: 10 x 60 lbs
  • Set 4: 10 x 60 lbs
  • Set 5: 11 x 60 lbs

Total: 3060 lbs