Popeye Not Only Ate His Spinach, He Did This Workout
TRAPS AND FOREARMS
The answer to growth is as confusing as the Bermuda triangle.
Here we go quick and dirty for 30 minutes!
Barbell or Dumbbell Shrugs
(Superset directly into Reverse Curls)
1st set / 25 reps (pick a weight that will challenge you)
2nd set / 25 reps (go up 20 lbs)
3rd set / 15 reps (go up 20 lbs)
4th set / 15 reps (go up 10 lbs)
Reverse Bar Curl
1st set / 15 reps (pick a weight that will challenge you)
2nd set / 15 reps (go up 20 lbs)
3rd set / 10 reps (go up 10 lbs)
4th set / 10 reps (go up 10 lbs)
Dumbbell Rotation Shrugs
(Superset directly into Bar Wrist Curls)
1st set / 20 reps (pick a weight that will challenge you)
2nd set / 20 reps (go up 20 lbs)
3rd set / 15 reps (go up 20 lbs)
4th set / 15 reps (go up 20 lbs)
Barbell Wrist Curls
1st set / 20 reps (pick a weight that will challenge you)
2nd set / 15 reps (go up 20 lbs)
3rd set / 15 reps (go up 10 lbs)
4th set / 15 reps (go up 10 lbs)
Upright Rows
(Superset directly into Reverse Wrist Curls)
1st set / 20 reps (pick a weight that will challenge you)
2nd set / 15 reps (go up 20 lbs)
3rd set / 10 reps (go up 20 lbs)
Reverse Wrist Curls
1st set / 20 reps (pick a weight that will challenge you)
2nd set / 15 reps (go up 20 lbs)
3rd set / 10 reps (go up 10 lbs)
Stick to this regime, and by the end of the summer…
welcome to the gun show!
About the Author: Scott Williams
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