Englishexpand_more

Traps + Forearms

by fitfocus88

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Summary

  • event_availableMarch 20th, 2022
  • schedule1 h
  • equalizer73 sets,  793 reps
  • fitness_center71130 lbs

1. Smith Machine Shrugs

  • Set 1: 16 x 140 lbs
  • Set 2: 15 x 140 lbs
  • Set 3: 13 x 140 lbs
  • Set 4: 13 x 140 lbs
  • Set 5: 13 x 140 lbs
  • Set 6: 13 x 140 lbs

Total: 11620 lbs

2. Smith Machine Shrugs

  • Set 1: 12 x 140 lbs
  • Set 2: 12 x 140 lbs
  • Set 3: 13 x 140 lbs
  • Set 4: 13 x 140 lbs
  • Set 5: 12 x 140 lbs
  • Set 6: 12 x 140 lbs

Total: 10360 lbs

3. Seated forearm curl palms up

  • Set 1: 10 x 35 lbs
  • Set 2: 8 x 35 lbs
  • Set 3: 8 x 35 lbs
  • Set 4: 8 x 35 lbs
  • Set 5: 8 x 35 lbs
  • Set 6: 8 x 35 lbs
  • Set 7: 10 x 35 lbs
  • Set 8: 8 x 35 lbs
  • Set 9: 9 x 35 lbs
  • Set 10: 8 x 35 lbs

Total: 2975 lbs

4. DB Forearm Standing Outside In Out

  • Set 1: 12 x 55 lbs
  • Set 2: 13 x 55 lbs
  • Set 3: 15 x 55 lbs
  • Set 4: 13 x 55 lbs
  • Set 5: 12 x 55 lbs
  • Set 6: 12 x 55 lbs
  • Set 7: 12 x 55 lbs

Total: 4895 lbs

5. Trap DB Shrug With Rotation

  • Set 1: 10 x 110 lbs
  • Set 2: 8 x 110 lbs
  • Set 3: 8 x 110 lbs
  • Set 4: 8 x 110 lbs
  • Set 5: 8 x 110 lbs
  • Set 6: 8 x 110 lbs
  • Set 7: 9 x 110 lbs

Total: 6490 lbs

6. Trap Dumbbell Shrug

  • Set 1: 9 x 110 lbs
  • Set 2: 10 x 110 lbs
  • Set 3: 10 x 110 lbs
  • Set 4: 10 x 110 lbs
  • Set 5: 10 x 110 lbs
  • Set 6: 10 x 110 lbs
  • Set 7: 10 x 110 lbs

Total: 7590 lbs

7. Forearm palm up bench curl

  • Set 1: 9 x 35 lbs
  • Set 2: 9 x 35 lbs
  • Set 3: 8 x 35 lbs
  • Set 4: 10 x 35 lbs
  • Set 5: 10 x 35 lbs
  • Set 6: 10 x 35 lbs
  • Set 7: 8 x 35 lbs
  • Set 8: 6 x 35 lbs
  • Set 9: 7 x 35 lbs
  • Set 10: 8 x 35 lbs

Total: 2975 lbs

8. Forearm DB Hammer Front and Back

  • Set 1: 18 x 110 lbs
  • Set 2: 16 x 110 lbs
  • Set 3: 16 x 110 lbs
  • Set 4: 16 x 110 lbs
  • Set 5: 14 x 110 lbs
  • Set 6: 16 x 110 lbs
  • Set 7: 17 x 110 lbs

Total: 12430 lbs

9. Hanging Arm Forearm Curl

  • Set 1: 11 x 35 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 10 x 35 lbs
  • Set 4: 10 x 35 lbs
  • Set 5: 10 x 35 lbs
  • Set 6: 8 x 35 lbs
  • Set 7: 10 x 35 lbs

Total: 2415 lbs

10. Smith Machine Trap Behind Back

  • Set 1: 13 x 140 lbs
  • Set 2: 12 x 140 lbs
  • Set 3: 12 x 140 lbs
  • Set 4: 10 x 140 lbs
  • Set 5: 10 x 140 lbs
  • Set 6: 10 x 140 lbs

Total: 9380 lbs