In this 2o minutes Workout routine, we will show you best exercises, supersets and reps range for building massive traps and forearms.This will be your most effective workout routine for traps and forearms you have ever used.Perform this workout routine once a week because you will not need more weekly trap and forearms stimulation.Be a real bodybuilder, let’s begin:

Dumbbell or Barbell Shrugs

(Supersets directly with Reverse Curls)
1st set / 20 reps (pick a weight that will challenge you)
2nd set / 20 reps (go up 20 lbs)
3rd set / 10-15 reps (go up 20 lbs)
4th set / 10-15 reps (go up 10 lbs)

Reverse -Bar Curl

1st set / 12-15 reps (pick a weight that will challenge you)
2nd set / 12-15 reps (go up 20 lbs)
3rd set / 10 reps (go up 10 lb)
4th set / 10 reps (go up 10 lb)

Dumbbell Rotation Shrugs

(Superset directly with Bar Wrist Curls)
1st set / 15-20 reps (pick a weight that will challenge you)
2nd set / 15-20 reps (go up 20 lbs)
3rd set / 10-15 reps (go up 20 lbs)
4th set / 10 reps (go up 20 lbs)

Barbell Wrist Curls

1st set / 15-20 reps (pick a weight that will challenge you)
2nd set / 15 reps (up 20 lbs)
3rd set / 15 reps (up 10 lbs)
4th set / 10 reps (up 10 lbs)

Upright Rows

-(Superset directly with Reverse Wrist Curls)
1st set / 15-20 reps (pick a weight that will challenge you)
2nd set / 10-15 reps (up 20 lbs)
3rd set / 10 reps (up 20 lbs)

-Reverse Wrist Curls

1st set / 15-20 reps (pick a weight that will challenge you)
2nd set / 10-15 reps (go up 20 lbs)
3rd set / 10 reps (up 10 lbs)

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