Traps + Forearms

by fitfocus88

Settings

lbskgs

Summary

July 27th, 2022
1 h
68 sets, 627 reps
60940 lbs

1. 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: 6 x 180 lbs
Set 7: 7 x 180 lbs

Total: 9900 lbs

2. Smith Machine Shrugs

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

Total: 9000 lbs

3. Seated forearm curl palms up

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

Total: 1330 lbs

4. DB Forearm Standing Outside In Out

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

Total: 4125 lbs

5. Trap DB Shrug With Rotation

Set 1: 11 x 110 lbs
Set 2: 10 x 110 lbs
Set 3: 8 x 110 lbs
Set 4: 10 x 110 lbs
Set 5: 9 x 110 lbs

Total: 5280 lbs

6. Trap Dumbbell Shrug

Set 1: 11 x 110 lbs
Set 2: 10 x 110 lbs
Set 3: 8 x 110 lbs
Set 4: 9 x 110 lbs
Set 5: 8 x 110 lbs
Set 6: 8 x 110 lbs

Total: 5940 lbs

7. Forearm palm up bench curl

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

Total: 1750 lbs

8. Hanging Arm Forearm Curl

Set 1: 10 x 35 lbs
Set 2: 15 x 35 lbs
Set 3: 12 x 35 lbs
Set 4: 10 x 35 lbs
Set 5: 11 x 35 lbs
Set 6: 8 x 35 lbs
Set 7: 9 x 35 lbs
Set 8: 10 x 35 lbs
Set 9: 10 x 35 lbs
Set 10: 10 x 35 lbs

Total: 3675 lbs

9. Smith Machine Trap Behind Back

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

Total: 8280 lbs

10. Trap Speed DB Shrug

Set 1: 10 x 110 lbs
Set 2: 10 x 110 lbs
Set 3: 10 x 110 lbs
Set 4: 13 x 110 lbs
Set 5: 12 x 110 lbs
Set 6: 10 x 110 lbs
Set 7: 12 x 110 lbs
Set 8: 9 x 110 lbs
Set 9: 10 x 110 lbs
Set 10: 10 x 110 lbs

Total: 11660 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined