Tag: traps workout

Day six of Trim in Six cycles back to back, biceps, and traps.

Trainer, dietician, and HFP contributor Tim McComsey demonstrates his sixth day of the program.

Go to the Trim in Six program overview >>>

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THE WORKOUT – Back, Biceps, and Traps

Single-Arm Dumbbell Row
3 sets x 10, 10, 10
rest 60 seconds

Cable Pull Downs
3 sets x 10, 10, 10
rest 60 seconds

Standing Cable Row
3 sets x 10, 10, 10
rest 30 seconds

Chin Ups
4 sets x failure
rest 30 seconds

Seated Dumbbell Shrugs
4 sets x 8, 8, 8, 8
rest 60 seconds

Cable Rope Curls
4 sets x 10, 10, 10, 10
rest 45 seconds

Standing Dumbbell Hammer Curls
3 sets x 12, 12, 12
rest 45 seconds

Cable Rope Crunch
3 sets x 15, 15, 15
rest 0

Swiss Ball Weight Crunch
3 sets x 12, 12, 12
rest 0

Weighted V Crunch
3 sets x 10, 10, 10
rest 45

It’s Day two and Trim in Six goes after the back, biceps, and traps.

Trainer, dietician, and HFP contributor Tim McComsey demonstrates his second day of the program.

Go to the Trim in Six program overview >>>

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THE WORKOUT – Back, Biceps, and Traps

Pull Ups (Assisted)
4 sets x failure
rest 90 seconds

Barbell Bent Over Rows
4 sets x 12, 10, 10, 10
rest 90 seconds

Kneeling Cable Pull Down
3 sets x 10, 10, 10
rest 60 seconds

Seated Cable Wide Grip Rows
3 sets x 10, 10, 10
rest 60 seconds

Standing Straight Bar Curls
3 sets x 12, 12, 12
rest 45 seconds

Incline Bench Dumbbell Curl
3 sets x 12, 12, 12
rest 45 seconds

Dumbbell Shrugs
4 sets x 10, 10, 10, 10
rest 60 seconds

Cobra Holds
3 sets x 60 second hold
rest 0

Plank
3 sets x 60 second hold
rest 0

Swiss Ball Hyperextension
3 sets x 15 reps
rest 45 seconds

CARDIO
Jump Rope x 5 minutes
Prowler Spints x 5 (50 feet)
rest 60 seconds