Englishexpand_more

Traps + Forearms

by fitfocus88

Settings

List View

Summary

  • event_availableJune 26th, 2022
  • schedule1 h
  • equalizer74 sets,  642 reps
  • fitness_center66765 lbs

1. Smith Machine Shrugs

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

Total: 8820 lbs

2. Smith Machine Shrugs

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

Total: 8460 lbs

3. Seated forearm curl palms up

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

Total: 980 lbs

4. DB Forearm Standing Outside In Out

  • Set 1: 10 x 60 lbs
  • Set 2: 13 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: 4380 lbs

5. Trap DB Shrug With Rotation

  • Set 1: 8 x 120 lbs
  • Set 2: 8 x 120 lbs
  • Set 3: 7 x 120 lbs
  • Set 4: 7 x 120 lbs
  • Set 5: 8 x 120 lbs
  • Set 6: 8 x 120 lbs
  • Set 7: 7 x 120 lbs

Total: 6360 lbs

6. Trap Dumbbell Shrug

  • Set 1: 10 x 120 lbs
  • Set 2: 10 x 120 lbs
  • Set 3: 8 x 120 lbs
  • Set 4: 10 x 120 lbs
  • Set 5: 8 x 120 lbs
  • Set 6: 12 x 120 lbs

Total: 6960 lbs

7. Forearm palm up bench curl

  • Set 1: 8 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: 9 x 35 lbs

Total: 1715 lbs

8. Forearm DB Hammer Front and Back

  • Set 1: 14 x 120 lbs
  • Set 2: 10 x 120 lbs
  • Set 3: 12 x 120 lbs
  • Set 4: 9 x 120 lbs
  • Set 5: 9 x 120 lbs

Total: 6480 lbs

9. Hanging Arm Forearm Curl

  • Set 1: 10 x 35 lbs
  • Set 2: 10 x 35 lbs
  • Set 3: 9 x 35 lbs
  • Set 4: 9 x 35 lbs
  • Set 5: 8 x 35 lbs
  • Set 6: 10 x 40 lbs
  • Set 7: 10 x 40 lbs
  • Set 8: 10 x 40 lbs
  • Set 9: 10 x 40 lbs
  • Set 10: 8 x 40 lbs

Total: 3530 lbs

10. Smith Machine Trap Behind Back

  • Set 1: 6 x 180 lbs
  • Set 2: 12 x 180 lbs
  • Set 3: 6 x 180 lbs
  • Set 4: 6 x 180 lbs
  • Set 5: 6 x 180 lbs
  • Set 6: 8 x 180 lbs

Total: 7920 lbs

11. Trap Speed DB Shrug

  • Set 1: 12 x 120 lbs
  • Set 2: 10 x 120 lbs
  • Set 3: 10 x 120 lbs
  • Set 4: 9 x 120 lbs
  • Set 5: 10 x 120 lbs
  • Set 6: 8 x 120 lbs
  • Set 7: 10 x 120 lbs
  • Set 8: 9 x 120 lbs
  • Set 9: 8 x 120 lbs
  • Set 10: 7 x 120 lbs

Total: 11160 lbs