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Traps + Forearms

by fitfocus88

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Summary

  • event_availableFebruary 11th, 2024
  • schedule1 h
  • equalizer46 sets,  411 reps
  • fitness_center14063.63 lbs

1. Smith Machine Shrugs

  • Set 1: 10 x 81.65 lbs
  • Set 2: 10 x 81.65 lbs
  • Set 3: 8 x 81.65 lbs
  • Set 4: 6 x 81.65 lbs
  • Set 5: 8 x 81.65 lbs

Total: 3429.16 lbs

2. Smith Machine Shrugs

  • Set 1: 6 x 81.65 lbs
  • Set 2: 6 x 81.65 lbs
  • Set 3: 6 x 81.65 lbs
  • Set 4: 6 x 81.65 lbs
  • Set 5: 6 x 81.65 lbs

Total: 2449.4 lbs

3. Seated forearm curl palms up

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

Total: 666.78 lbs

4. DB Forearm Standing Outside In Out

  • Set 1: 12 x 22.68 lbs
  • Set 2: 10 x 22.68 lbs
  • Set 3: 10 x 22.68 lbs
  • Set 4: 10 x 22.68 lbs
  • Set 5: 10 x 22.68 lbs

Total: 1179.34 lbs

5. Trap DB Shrug With Rotation

  • Set 1: 8 x 22.68 lbs
  • Set 2: 7 x 22.68 lbs
  • Set 3: 10 x 22.68 lbs
  • Set 4: 8 x 22.68 lbs
  • Set 5: 8 x 22.68 lbs

Total: 929.86 lbs

6. Trap Dumbbell Shrug

  • Set 1: 8 x 22.68 lbs
  • Set 2: 10 x 22.68 lbs
  • Set 3: 8 x 22.68 lbs
  • Set 4: 8 x 22.68 lbs
  • Set 5: 10 x 22.68 lbs

Total: 997.9 lbs

7. Forearm palm up bench curl

  • Set 1: 11 x 15.88 lbs
  • Set 2: 10 x 15.88 lbs
  • Set 3: 13 x 15.88 lbs
  • Set 4: 11 x 15.88 lbs
  • Set 5: 8 x 15.88 lbs

Total: 841.41 lbs

8. Smith Machine Trap Behind Back

  • Set 1: 4 x 81.65 lbs
  • Set 2: 4 x 81.65 lbs
  • Set 3: 12 x 40.82 lbs
  • Set 4: 13 x 40.82 lbs
  • Set 5: 12 x 40.82 lbs

Total: 2163.64 lbs

9. Trap Speed DB Shrug

  • Set 1: 12 x 22.68 lbs
  • Set 2: 14 x 22.68 lbs
  • Set 3: 12 x 22.68 lbs
  • Set 4: 12 x 22.68 lbs
  • Set 5: 12 x 22.68 lbs

Total: 1406.14 lbs