Traps, Calf, and Forearms Workout

Calves, traps, and forearms workout

Tune up workout from Brandon Griffith and Gabe Tuft.

After a full day’s video shoot last Tuesday with www.culturepopfilms.com, the Body Spartan crew needed to get back on track. We’re sure everyone can relate to this – our busy schedules get in the way of our workouts and we end up missing the smaller body parts like traps, calves, and forearms. Well, this happens to all of us which is why we have this “tune-up” workout to catch up on these body parts.

 

Don’t miss a workout video! Subscribe to our YouTube Channel!

 

Don’t mistake this for an easy workout though, as Body Spartan workouts never are. You have to go in with the mind set that the traps, calves, and forearms are just as important as the larger muscle groups and we need to work them every bit as hard. Many times we will dedicate an entire day just to working out one of these body parts. In the case of this scheduling fiasco though, we took a solid two hours and blasted them hard.

Barbell Shrugs

 

Traps workout with barbell shrugs, upper position

 

Set Drop Set Reps Weight Rest
1 No 25 135 lbs 2 minutes
2 No 20 225 lbs 2 minutes
3 No 15 315 lbs 2 minutes
4 Yes 8 405 lbs None
15 225 lbs 2 minutes to next exercise

Cable upright rows superset with seated face pulls

 

Cable upright rows for traps, position 2

 

Again, slow down the tempo and get a good half second to full second hold and squeeze at the top of the motion. Both overhand or underhand grips are acceptable. Just remember to switch them up from week to week. Also, NO BOUNCING. Use good, strict form and don’t use your legs to get the weight up to your stomach by bouncing.

Set Super Set Reps Weight Rest
1 Upright rows 20 150 lbs None
Face pulls 20 135 lbs 2 minutes
2 Upright rows 20 165 lbs None
Face pulls 14-16 135 lbs 2 minutes
3 Upright rows 20 180 lbs None
Face pulls 12-16 135 lbs 2 minutes
4 Upright rows 20 195 lbs None
Face pulls 8-12 135 lbs 2 minutes to next exercise

Dumbbell Shrugs

 

Dumbbell shrugs for traps workout, position 2

 

Set Drop Set Reps Weight Rest
1 No 20 120 lbs 2 minutes
2 No 16-18 120 lbs 2 minutes
3 No 14-16 120 lbs 2 minutes
4 Yes 20 100 lbs None
20 80 lbs None
20 60 lbs 2 minutes to next exercise

Calf raises using leg press

Stack the plates on, keep a very slight bend in your knees to relieve any pressure on them, and get a full extension.

Set Drop Set Reps Weight Rest
1 No 30 5 plates each side 2 minutes
2 No 20 6 plates each side 2 minutes
3 No 20 6 plates each side 2 minutes
4 Yes 20 6 plates each side None
15 5 plates each side 2 minutes to next exercise

Seated calve raises

 

Calf workout, seated calf raises position 2

 

Be sure to avoid pulling on the handles to assist your reps. Instead, hand your arms by your sides and lean forward slightly. This will force you to use only your calf muscles.

Set Drop Set Reps Weight Rest
1 No 20 3 plates 2 minutes
2 No 20 4 plates 2 minutes
3 No 20 4 plates 2 minutes
4 Yes 20 4 plates None
20 2 plates 2 minutes to next exercise

Standing calve raises or donkey calve press

Set Drop Set Reps Weight Rest
1 No 20 3 plates 2 minutes
2 No 20 4 plates 2 minutes
3 No 20 4 plates 2 minutes
4 Yes 20 4 plates None
20 2 plates 2 minutes to next exercise

Wrist curls

 

Forearms workout, wrist curls position 2

 

Use full extensions by completely opening up your palms and dangling the bar in your fingers at the bottom. As you begin to fatigue, and to get a massive pump, eliminate the full finger extension and just curl the wrist (see pictures above). Band out as many controlled reps like this as you can.

Set Drop Set Reps Weight Rest
1 No 30 155 lbs 2 minutes
2 No 20 175 lbs 2 minutes
3 No 20 185 lbs 2 minutes
4 Yes 20 185 lbs 2 minutes to next exercise

Reverse curls with barbell

Forearms workout, reverse curls

Use a monkey grip with your thumbs on the same side of the barbell as the rest of your fingers. Keep your shoulders pinned back, back straight, and upper arm should be at your side with only your elbow acting as the hinge.

Set Drop Set Reps Weight Rest
1 No 30 155 lbs 2 minutes
2 No 20 175 lbs 2 minutes
3 No 20 185 lbs 2 minutes
4 Yes 20 185 lbs 2 minutes to next exercise

Reverse wrist curls

Set Drop Set Reps Weight Rest
1 No 30 155 lbs 2 minutes
2 No 20 155 lbs 2 minutes
3 No 20 155 lbs 2 minutes
4 Yes 20 155 lbs Done

Summary for traps, calf, and forearms workout

As with all of our workouts, always select a weight that is right for your experience level. The weights we show for any of our workouts are just guidelines so you can see what we use and have an understanding of how we adjust our weight. Also, it acts as a goal for you. After all, we’re always on the lookout for future Body Spartans!

Take advantage of 14-days of FREE RESULTS NOW!

Our All Access Pass gives you 14 FULL DAYS to try out any and every program we offer. You also get full access to our weekly content section, The Spartan Army. You have absolutely nothing to lose and everything to gain.

Body Spartan All Access

Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial
All access pass

Body Spartan All Access

Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial