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Traps + Forearms

by fitfocus88

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Summary

  • event_availableSeptember 4th, 2023
  • schedule1 h
  • equalizer42 sets,  490 reps
  • fitness_center29235 lbs

1. Seated forearm curl palms up

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

Total: 1440 lbs

2. DB Forearm Standing Outside In Out

  • Set 1: 12 x 55 lbs
  • Set 2: 12 x 55 lbs
  • Set 3: 12 x 55 lbs
  • Set 4: 12 x 55 lbs
  • Set 5: 12 x 55 lbs

Total: 3300 lbs

3. Trap DB Shrug With Rotation

  • Set 1: 12 x 55 lbs
  • Set 2: 12 x 55 lbs
  • Set 3: 12 x 55 lbs
  • Set 4: 12 x 55 lbs
  • Set 5: 12 x 55 lbs

Total: 3300 lbs

4. Trap Dumbbell Shrug

  • Set 1: 12 x 55 lbs
  • Set 2: 13 x 55 lbs
  • Set 3: 11 x 55 lbs
  • Set 4: 12 x 55 lbs
  • Set 5: 12 x 55 lbs

Total: 3300 lbs

5. Forearm palm up bench curl

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

Total: 1440 lbs

6. Hanging Arm Forearm Curl

  • Set 1: 12 x 40 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 12 x 40 lbs
  • Set 4: 16 x 40 lbs
  • Set 5: 12 x 40 lbs
  • Set 6: 12 x 40 lbs

Total: 3040 lbs

7. Trap Speed DB Shrug

  • Set 1: 12 x 55 lbs
  • Set 2: 12 x 55 lbs
  • Set 3: 12 x 55 lbs
  • Set 4: 12 x 55 lbs
  • Set 5: 11 x 55 lbs

Total: 3245 lbs

8. Easy Bar Tap Shrug

  • Set 1: 16 x 70 lbs
  • Set 2: 12 x 100 lbs
  • Set 3: 20 x 110 lbs
  • Set 4: 15 x 110 lbs
  • Set 5: 20 x 90 lbs
  • Set 6: 20 x 110 lbs

Total: 10170 lbs