back traps and forearms

Workout

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

4 Sets

8 Reps

45-60 s Rest

Cable Straight Arm Pulldown

Equipment: Cable, Full Gym

Cable Straight Arm Pulldown

4 Sets

12 Reps

45-60 s Rest

Close Grip Chin Up

Equipment: Full Gym, Machine

Close Grip Chin Up

3 Sets

10 Reps

45-60 s Rest

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

Dumbbell Shrug

5 Sets

10 Reps

45-60 Rest

Reverse grip Pull-up

Equipment: Full Gym, Machine

Reverse grip Pull-up

3 Sets

10 Reps

45-60 s Rest

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

Reverse Wrist Curl

4 Sets

12 Reps

45 Rest

Behind The Back Barbell Wrist Curl

Equipment: Barbell, Full Gym

Behind The Back Barbell Wrist Curl

4 Sets

12 Reps

45-60 s Rest

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