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Traps + Forearms

by fitfocus88

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Summary

  • event_availableFebruary 1st, 2025
  • schedule1 h
  • equalizer40 sets,  348 reps
  • fitness_center19100 lbs

1. Smith Machine Shrugs

  • Set 1: 3 x 180 lbs
  • Set 2: 2 x 180 lbs
  • Set 3: 12 x 90 lbs
  • Set 4: 16 x 90 lbs
  • Set 5: 15 x 90 lbs

Total: 4770 lbs

2. Seated forearm curl palms up

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

Total: 770 lbs

3. DB Forearm Standing Outside In Out

  • Set 1: 10 x 55 lbs
  • Set 2: 10 x 55 lbs
  • Set 3: 9 x 55 lbs
  • Set 4: 9 x 55 lbs
  • Set 5: 10 x 55 lbs

Total: 2640 lbs

4. Trap DB Shrug With Rotation

  • Set 1: 8 x 55 lbs
  • Set 2: 8 x 55 lbs
  • Set 3: 8 x 55 lbs
  • Set 4: 8 x 55 lbs
  • Set 5: 8 x 55 lbs

Total: 2200 lbs

5. Trap Dumbbell Shrug

  • Set 1: 8 x 55 lbs
  • Set 2: 8 x 55 lbs
  • Set 3: 8 x 55 lbs
  • Set 4: 8 x 55 lbs
  • Set 5: 8 x 55 lbs

Total: 2200 lbs

6. Forearm palm up bench curl

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

Total: 1505 lbs

7. Hanging Arm Forearm Curl

  • Set 1: 12 x 35 lbs
  • Set 2: 12 x 40 lbs
  • Set 3: 10 x 40 lbs
  • Set 4: 10 x 40 lbs
  • Set 5: 10 x 40 lbs

Total: 2100 lbs

8. Trap Speed DB Shrug

  • Set 1: 12 x 55 lbs
  • Set 2: 10 x 55 lbs
  • Set 3: 10 x 55 lbs
  • Set 4: 11 x 55 lbs
  • Set 5: 10 x 55 lbs

Total: 2915 lbs