Traps + Forearms

by fitfocus88

Settings

lbskgs

Summary

August 15th, 2022
1 h
64 sets, 580 reps
52860 lbs

1. Smith Machine Shrugs

Set 1: 10 x 180 lbs
Set 2: 10 x 180 lbs
Set 3: 8 x 180 lbs
Set 4: 8 x 180 lbs
Set 5: 8 x 180 lbs
Set 6: 9 x 180 lbs
Set 7: 8 x 180 lbs

Total: 10980 lbs

2. Smith Machine Shrugs

Set 1: 10 x 180 lbs
Set 2: 8 x 180 lbs
Set 3: 8 x 180 lbs
Set 4: 8 x 180 lbs
Set 5: 8 x 180 lbs
Set 6: 7 x 180 lbs
Set 7: 6 x 180 lbs

Total: 9900 lbs

3. Seated forearm curl palms up

Set 1: 14 x 35 lbs
Set 2: 11 x 35 lbs
Set 3: 9 x 35 lbs
Set 4: 8 x 35 lbs
Set 5: 10 x 35 lbs

Total: 1820 lbs

4. DB Forearm Standing Outside In Out

Set 1: 11 x 55 lbs
Set 2: 10 x 55 lbs
Set 3: 10 x 55 lbs
Set 4: 12 x 55 lbs
Set 5: 10 x 55 lbs
Set 6: 10 x 55 lbs
Set 7: 10 x 55 lbs

Total: 4015 lbs

5. Trap DB Shrug With Rotation

Set 1: 8 x 110 lbs
Set 2: 8 x 110 lbs
Set 3: 8 x 110 lbs
Set 4: 8 x 110 lbs
Set 5: 8 x 110 lbs

Total: 4400 lbs

6. Trap Dumbbell Shrug

Set 1: 10 x 110 lbs
Set 2: 10 x 110 lbs
Set 3: 8 x 110 lbs
Set 4: 8 x 110 lbs
Set 5: 9 x 110 lbs
Set 6: 9 x 110 lbs

Total: 5940 lbs

7. Forearm palm up bench curl

Set 1: 8 x 35 lbs
Set 2: 7 x 35 lbs
Set 3: 7 x 35 lbs
Set 4: 6 x 35 lbs
Set 5: 7 x 35 lbs

Total: 1225 lbs

8. Hanging Arm Forearm Curl

Set 1: 12 x 35 lbs
Set 2: 12 x 35 lbs
Set 3: 11 x 35 lbs
Set 4: 9 x 35 lbs
Set 5: 9 x 35 lbs
Set 6: 10 x 35 lbs
Set 7: 8 x 35 lbs
Set 8: 9 x 35 lbs
Set 9: 10 x 35 lbs
Set 10: 10 x 35 lbs

Total: 3500 lbs

9. Smith Machine Trap Behind Back

Set 1: 14 x 90 lbs
Set 2: 8 x 90 lbs
Set 3: 8 x 90 lbs
Set 4: 7 x 90 lbs
Set 5: 7 x 90 lbs
Set 6: 7 x 90 lbs

Total: 4590 lbs

10. Trap Speed DB Shrug

Set 1: 11 x 110 lbs
Set 2: 10 x 110 lbs
Set 3: 10 x 110 lbs
Set 4: 10 x 110 lbs
Set 5: 10 x 110 lbs
Set 6: 8 x 110 lbs

Total: 6490 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined