Traps + Forearms

by fitfocus88

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Summary

  • event_availableApril 15th, 2023
  • schedule1 h
  • equalizer61 sets,  502 reps
  • fitness_center46530 lbs

1. Smith Machine Shrugs

  • Set 1: 10 x 180 lbs
  • Set 2: 8 x 180 lbs
  • Set 3: 8 x 180 lbs
  • Set 4: 8 x 180 lbs
  • Set 5: 8 x 180 lbs
  • Set 6: 10 x 180 lbs
  • Set 7: 8 x 180 lbs
  • Set 8: 8 x 180 lbs
  • Set 9: 8 x 180 lbs
  • Set 10: 8 x 180 lbs
  • Set 11: 8 x 180 lbs

Total: 16560 lbs

2. Smith Machine Shrugs

  • Set 1: 8 x 180 lbs
  • Set 2: 8 x 180 lbs
  • Set 3: 6 x 180 lbs
  • Set 4: 6 x 180 lbs
  • Set 5: 6 x 180 lbs
  • Set 6: 6 x 180 lbs
  • Set 7: 7 x 180 lbs
  • Set 8: 6 x 180 lbs
  • Set 9: 4 x 180 lbs
  • Set 10: 5 x 180 lbs
  • Set 11: 5 x 180 lbs

Total: 12060 lbs

3. Seated forearm curl palms up

  • Set 1: 15 x 40 lbs
  • Set 2: 11 x 40 lbs
  • Set 3: 8 x 45 lbs
  • Set 4: 5 x 45 lbs
  • Set 5: 5 x 45 lbs

Total: 1850 lbs

4. DB Forearm Standing Outside In Out

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

Total: 2400 lbs

5. Trap DB Shrug With Rotation

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

Total: 2280 lbs

6. Trap Dumbbell Shrug

  • Set 1: 9 x 60 lbs
  • Set 2: 8 x 60 lbs
  • Set 3: 8 x 60 lbs
  • Set 4: 8 x 60 lbs
  • Set 5: 9 x 60 lbs
  • Set 6: 10 x 60 lbs

Total: 3120 lbs

7. Forearm palm up bench curl

  • Set 1: 4 x 45 lbs
  • Set 2: 9 x 40 lbs
  • Set 3: 6 x 40 lbs
  • Set 4: 5 x 40 lbs
  • Set 5: 5 x 40 lbs

Total: 1180 lbs

8. Hanging Arm Forearm Curl

  • Set 1: 12 x 40 lbs
  • Set 2: 10 x 40 lbs
  • Set 3: 10 x 40 lbs
  • Set 4: 10 x 40 lbs
  • Set 5: 12 x 40 lbs
  • Set 6: 12 x 40 lbs

Total: 2640 lbs

9. Trap Speed DB Shrug

  • Set 1: 12 x 60 lbs
  • Set 2: 12 x 60 lbs
  • Set 3: 10 x 60 lbs
  • Set 4: 10 x 60 lbs
  • Set 5: 10 x 60 lbs
  • Set 6: 10 x 60 lbs
  • Set 7: 10 x 60 lbs

Total: 4440 lbs