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Englishexpand_more

Traps + Forearms

by fitfocus88

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Summary

  • event_availableAugust 27th, 2023
  • schedule54 minutes
  • equalizer40 sets,  352 reps
  • fitness_center34840 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: 7 x 180 lbs
  • Set 7: 6 x 180 lbs
  • Set 8: 8 x 180 lbs
  • Set 9: 6 x 180 lbs
  • Set 10: 5 x 180 lbs

Total: 13320 lbs

2. Smith Machine Shrugs

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

Total: 9720 lbs

3. DB Forearm Standing Outside In Out

  • Set 1: 12 x 60 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 12 x 50 lbs
  • Set 4: 12 x 50 lbs
  • Set 5: 5 x 50 lbs

Total: 2770 lbs

4. Trap DB Shrug With Rotation

  • Set 1: 12 x 50 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 10 x 50 lbs
  • Set 4: 10 x 50 lbs
  • Set 5: 10 x 50 lbs

Total: 2600 lbs

5. Trap Dumbbell Shrug

  • Set 1: 12 x 50 lbs
  • Set 2: 12 x 50 lbs
  • Set 3: 13 x 50 lbs
  • Set 4: 12 x 50 lbs
  • Set 5: 10 x 50 lbs

Total: 2950 lbs

6. Trap Speed DB Shrug

  • Set 1: 12 x 55 lbs
  • Set 2: 12 x 55 lbs
  • Set 3: 13 x 55 lbs
  • Set 4: 11 x 55 lbs

Total: 2640 lbs

7. Easy Bar Tap Shrug

  • Set 1: 12 x 70 lbs

Total: 840 lbs