Traps + Forearms

by fitfocus88

Settings

lbskgs

Summary

March 11th, 2023
1 h
61 sets, 499 reps
33056.11 lbs

1. Smith Machine Shrugs

Set 1: 10 x 176.37 lbs
Set 2: 6 x 176.37 lbs
Set 3: 5 x 176.37 lbs
Set 4: 5 x 176.37 lbs
Set 5: 5 x 176.37 lbs
Set 6: 6 x 176.37 lbs
Set 7: 5 x 176.37 lbs
Set 8: 10 x 110.23 lbs
Set 9: 8 x 110.23 lbs
Set 10: 6 x 110.23 lbs
Set 11: 6 x 110.23 lbs

Total: 10714.47 lbs

2. Seated forearm curl palms up

Set 1: 8 x 39.68 lbs
Set 2: 10 x 39.68 lbs
Set 3: 7 x 39.68 lbs
Set 4: 5 x 39.68 lbs
Set 5: 4 x 39.68 lbs

Total: 1349.23 lbs

3. DB Forearm Standing Outside In Out

Set 1: 10 x 48.5 lbs
Set 2: 10 x 48.5 lbs
Set 3: 8 x 48.5 lbs
Set 4: 10 x 48.5 lbs
Set 5: 8 x 48.5 lbs

Total: 2231.08 lbs

4. Trap DB Shrug With Rotation

Set 1: 8 x 48.5 lbs
Set 2: 7 x 48.5 lbs
Set 3: 7 x 48.5 lbs
Set 4: 8 x 48.5 lbs
Set 5: 8 x 48.5 lbs

Total: 1843.06 lbs

5. Trap Dumbbell Shrug

Set 1: 12 x 48.5 lbs
Set 2: 10 x 48.5 lbs
Set 3: 8 x 48.5 lbs
Set 4: 8 x 48.5 lbs
Set 5: 8 x 48.5 lbs
Set 6: 10 x 48.5 lbs

Total: 2716.1 lbs

6. Forearm palm up bench curl

Set 1: 8 x 39.68 lbs
Set 2: 7 x 39.68 lbs
Set 3: 7 x 39.68 lbs
Set 4: 4 x 39.68 lbs
Set 5: 5 x 39.68 lbs

Total: 1230.18 lbs

7. Hanging Arm Forearm Curl

Set 1: 8 x 39.68 lbs
Set 2: 10 x 39.68 lbs
Set 3: 10 x 39.68 lbs
Set 4: 8 x 39.68 lbs
Set 5: 8 x 39.68 lbs
Set 6: 8 x 39.68 lbs

Total: 2063.53 lbs

8. Smith Machine Trap Behind Back

Set 1: 8 x 110.23 lbs
Set 2: 8 x 110.23 lbs
Set 3: 10 x 110.23 lbs
Set 4: 8 x 110.23 lbs
Set 5: 8 x 110.23 lbs
Set 6: 7 x 110.23 lbs

Total: 5401.33 lbs

9. Trap Speed DB Shrug

Set 1: 12 x 48.5 lbs
Set 2: 12 x 48.5 lbs
Set 3: 12 x 48.5 lbs
Set 4: 11 x 48.5 lbs
Set 5: 12 x 48.5 lbs
Set 6: 11 x 48.5 lbs
Set 7: 10 x 48.5 lbs

Total: 3880.14 lbs

10. Forearm palm down over bench

Set 1: 10 x 39.68 lbs
Set 2: 10 x 39.68 lbs
Set 3: 11 x 39.68 lbs
Set 4: 5 x 39.68 lbs
Set 5: 5 x 39.68 lbs

Total: 1627.01 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined