Traps + Forearms @ Home

by fitfocus88

Settings

lbskgs

Summary

June 9th, 2025
1 h
52 sets, 438 reps
NaN lbs

1. Forearms DB In Out w Shrug

Set 1: 4 x 23.81 lbs
Set 2: 10 x 20.41 lbs
Set 3: 10 x 20.41 lbs
Set 4: 9 x 20.41 lbs
Set 5: 8 x 20.41 lbs

Total: 850.49 lbs

2. Forearm DB Hammer Front and Back

Set 1: 12 x 20.41 lbs
Set 2: 16 x 20.41 lbs
Set 3: 12 x 20.41 lbs
Set 4: 11 x 20.41 lbs
Set 5: 11 x 20.41 lbs

Total: 1265.52 lbs

3. Trap DB Shrug With Rotation

Set 1: 6 x 20.41 lbs
Set 2: 8 x 20.41 lbs
Set 3: 6 x 20.41 lbs
Set 4: 6 x 20.41 lbs
Set 5: 8 x 20.41 lbs

Total: 694 lbs

4. Seated forearm curl palms up

Set 1: 10 x 15.88 lbs
Set 2: 8 x 15.88 lbs
Set 3: 10 x 15.88 lbs
Set 4: 11 x 15.88 lbs
Set 5: 12 x 15.88 lbs
Set 6: 12 x NaN lbs

Total: NaN lbs

5. Trap Speed DB Shrug

Set 1: 6 x 20.41 lbs
Set 2: 7 x 20.41 lbs
Set 3: 8 x 20.41 lbs
Set 4: 7 x 20.41 lbs
Set 5: 7 x 20.41 lbs

Total: 714.41 lbs

6. Forearm palm up bench curl

Set 1: 13 x 15.88 lbs
Set 2: 10 x 15.88 lbs
Set 3: 8 x 15.88 lbs
Set 4: 10 x 15.88 lbs
Set 5: 8 x 15.88 lbs

Total: 777.91 lbs

7. Hanging forearm

Set 1: 8 x 20.41 lbs
Set 2: 8 x 20.41 lbs
Set 3: 8 x 20.41 lbs
Set 4: 6 x 20.41 lbs
Set 5: 8 x 20.41 lbs

Total: 775.64 lbs

8. Trap shrugs w/ Barbell

Set 1: 10 x 61.23 lbs
Set 2: 6 x 61.23 lbs
Set 3: 8 x 61.23 lbs
Set 4: 8 x 61.23 lbs
Set 5: 8 x 61.23 lbs

Total: 2449.4 lbs

9. Forearm palm down over bench

Set 1: 6 x 8.16 lbs
Set 2: 8 x 8.16 lbs
Set 3: 8 x 8.16 lbs
Set 4: 5 x 8.16 lbs
Set 5: 8 x 8.16 lbs

Total: 285.76 lbs

10. Trap DB Shrug and Hold

Set 1: 5 x 20.41 lbs
Set 2: 6 x 20.41 lbs
Set 3: 6 x 20.41 lbs
Set 4: 6 x 20.41 lbs
Set 5: 6 x 20.41 lbs

Total: 591.94 lbs

11. Joe’s Hanging Cable Plates Lateral Pull Down

Set 1: 12 x 24.95 lbs

Total: 299.37 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined