Traps + Forearms

by fitfocus88

Settings

lbskgs

Summary

October 31st, 2021
1 h
60 sets, 794 reps
70400 lbs

1. Smith Machine Shrugs

Set 1: 18 x 140 lbs
Set 2: 12 x 140 lbs
Set 3: 12 x 140 lbs
Set 4: 12 x 140 lbs
Set 5: 12 x 140 lbs
Set 6: 13 x 140 lbs

Total: 11060 lbs

2. Smith Machine Shrugs

Set 1: 16 x 140 lbs
Set 2: 16 x 140 lbs
Set 3: 13 x 140 lbs
Set 4: 13 x 140 lbs
Set 5: 12 x 140 lbs
Set 6: 12 x 140 lbs

Total: 11480 lbs

3. Seated forearm curl palms up

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

Total: 2380 lbs

4. DB Forearm Standing Outside In Out

Set 1: 20 x 50 lbs
Set 2: 20 x 50 lbs
Set 3: 16 x 50 lbs
Set 4: 20 x 50 lbs
Set 5: 16 x 50 lbs
Set 6: 16 x 50 lbs
Set 7: 16 x 50 lbs

Total: 6200 lbs

5. Trap DB Shrug With Rotation

Set 1: 12 x 100 lbs
Set 2: 12 x 100 lbs
Set 3: 12 x 100 lbs
Set 4: 12 x 100 lbs
Set 5: 16 x 100 lbs
Set 6: 12 x 100 lbs
Set 7: 12 x 100 lbs

Total: 8800 lbs

6. Trap Dumbbell Shrug

Set 1: 16 x 100 lbs
Set 2: 16 x 100 lbs

Total: 3200 lbs

7. Forearm palm up bench curl

Set 1: 10 x 35 lbs
Set 2: 8 x 35 lbs
Set 3: 8 x 35 lbs
Set 4: 8 x 35 lbs
Set 5: 6 x 35 lbs
Set 6: 6 x 35 lbs

Total: 1610 lbs

8. Forearm DB Hammer Front and Back

Set 1: 20 x 100 lbs
Set 2: 16 x 100 lbs
Set 3: 20 x 100 lbs
Set 4: 20 x 100 lbs
Set 5: 20 x 100 lbs
Set 6: 20 x 100 lbs

Total: 11600 lbs

9. Smith Machine Shrugs

Set 1: 16 x 140 lbs
Set 2: 12 x 140 lbs
Set 3: 12 x 140 lbs
Set 4: 15 x 140 lbs
Set 5: 13 x 140 lbs
Set 6: 13 x 140 lbs

Total: 11340 lbs

10. Hanging Arm Forearm Curl

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

Total: 2730 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined