Traps + Forearms

by fitfocus88

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Summary

  • event_availableOctober 17th, 2021
  • schedule1 h
  • equalizer48 sets,  658 reps
  • fitness_center24156.06 lbs

1. Smith Machine Shrugs

  • Set 1: 16 x 63.5 lbs
  • Set 2: 16 x 63.5 lbs
  • Set 3: 16 x 63.5 lbs
  • Set 4: 13 x 63.5 lbs
  • Set 5: 13 x 63.5 lbs
  • Set 6: 14 x 63.5 lbs

Total: 5588.26 lbs

2. Smith Machine Shrugs

  • Set 1: 15 x 63.5 lbs
  • Set 2: 12 x 63.5 lbs
  • Set 3: 16 x 63.5 lbs
  • Set 4: 12 x 63.5 lbs
  • Set 5: 13 x 63.5 lbs
  • Set 6: 12 x 63.5 lbs

Total: 5080.23 lbs

3. Seated forearm curl palms up

  • Set 1: 11 x 15.88 lbs
  • Set 2: 12 x 15.88 lbs
  • Set 3: 12 x 15.88 lbs
  • Set 4: 5 x 15.88 lbs
  • Set 5: 12 x 15.88 lbs
  • Set 6: 6 x 15.88 lbs
  • Set 7: 11 x 15.88 lbs

Total: 1095.43 lbs

4. DB Forearm Standing Outside In Out

  • Set 1: 22 x 18.14 lbs
  • Set 2: 22 x 18.14 lbs
  • Set 3: 20 x 20.41 lbs
  • Set 4: 16 x 20.41 lbs
  • Set 5: 16 x 20.41 lbs
  • Set 6: 16 x 20.41 lbs
  • Set 7: 20 x 20.41 lbs

Total: 2594.55 lbs

5. Trap DB Shrug With Rotation

  • Set 1: 21 x 45.36 lbs
  • Set 2: 12 x 45.36 lbs
  • Set 3: 12 x 45.36 lbs
  • Set 4: 15 x 45.36 lbs
  • Set 5: 16 x 45.36 lbs
  • Set 6: 12 x 45.36 lbs
  • Set 7: 12 x 45.36 lbs

Total: 4535.92 lbs

6. Trap Dumbbell Shrug

  • Set 1: 16 x 45.36 lbs
  • Set 2: 16 x 45.36 lbs
  • Set 3: 10 x 45.36 lbs
  • Set 4: 11 x 45.36 lbs
  • Set 5: 10 x 45.36 lbs
  • Set 6: 10 x 45.36 lbs

Total: 3311.22 lbs

7. Forearm palm up bench curl

  • Set 1: 13 x 15.88 lbs
  • Set 2: 12 x 15.88 lbs
  • Set 3: 12 x 15.88 lbs
  • Set 4: 10 x 15.88 lbs
  • Set 5: 10 x 15.88 lbs
  • Set 6: 11 x 15.88 lbs
  • Set 7: 12 x 15.88 lbs

Total: 1270.06 lbs

8. Forearm DB Hammer Front and Back

  • Set 1: 20 x 15.88 lbs
  • Set 2: 16 x 22.68 lbs

Total: 680.39 lbs