Traps + Forearms

by fitfocus88

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Summary

  • event_availableJune 5th, 2022
  • schedule1 h
  • equalizer63 sets,  588 reps
  • fitness_center49300 lbs

1. Smith Machine Shrugs

  • Set 1: 10 x 160 lbs
  • Set 2: 8 x 160 lbs
  • Set 3: 8 x 160 lbs
  • Set 4: 8 x 160 lbs
  • Set 5: 8 x 160 lbs
  • Set 6: 8 x 160 lbs

Total: 8000 lbs

2. Smith Machine Shrugs

  • Set 1: 8 x 160 lbs
  • Set 2: 8 x 160 lbs
  • Set 3: 8 x 160 lbs
  • Set 4: 8 x 160 lbs
  • Set 5: 8 x 160 lbs
  • Set 6: 10 x 160 lbs

Total: 8000 lbs

3. Seated forearm curl palms up

  • Set 1: 13 x 35 lbs
  • Set 2: 12 x 35 lbs
  • Set 3: 9 x 35 lbs
  • Set 4: 7 x 35 lbs
  • Set 5: 5 x 35 lbs

Total: 1610 lbs

4. DB Forearm Standing Outside In Out

  • Set 1: 12 x 55 lbs
  • Set 2: 12 x 55 lbs
  • Set 3: 10 x 55 lbs
  • Set 4: 12 x 55 lbs
  • Set 5: 10 x 55 lbs
  • Set 6: 10 x 55 lbs
  • Set 7: 10 x 55 lbs

Total: 4180 lbs

5. Trap DB Shrug With Rotation

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

Total: 5280 lbs

6. Trap Dumbbell Shrug

  • Set 1: 8 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

Total: 5280 lbs

7. Forearm palm up bench curl

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

Total: 1645 lbs

8. Hanging Arm Forearm Curl

  • Set 1: 12 x 35 lbs
  • Set 2: 12 x 35 lbs
  • Set 3: 12 x 35 lbs
  • Set 4: 10 x 35 lbs
  • Set 5: 12 x 35 lbs
  • Set 6: 14 x 35 lbs
  • Set 7: 12 x 35 lbs
  • Set 8: 14 x 35 lbs
  • Set 9: 12 x 35 lbs
  • Set 10: 13 x 35 lbs

Total: 4305 lbs

9. Trap Speed DB Shrug

  • Set 1: 12 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
  • Set 8: 8 x 110 lbs
  • Set 9: 10 x 110 lbs
  • Set 10: 10 x 110 lbs

Total: 11000 lbs