Traps + Forearms

by fitfocus88

Settings

lbskgs

Summary

September 17th, 2024
1 h
46 sets, 328 reps
28940 lbs

1. Smith Machine Shrugs

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

Total: 5580 lbs

2. Smith Machine Shrugs

Set 1: 5 x 180 lbs
Set 2: 5 x 180 lbs
Set 3: 5 x 180 lbs
Set 4: 4 x 180 lbs
Set 5: 4 x 180 lbs

Total: 4140 lbs

3. Trap DB Shrug With Rotation

Set 1: 10 x 60 lbs
Set 2: 10 x 60 lbs
Set 3: 10 x 60 lbs
Set 4: 10 x 60 lbs
Set 5: 8 x 60 lbs

Total: 2880 lbs

4. Trap Dumbbell Shrug

Set 1: 7 x 60 lbs
Set 2: 8 x 60 lbs
Set 3: 8 x 60 lbs
Set 4: 6 x 60 lbs
Set 5: 6 x 60 lbs

Total: 2100 lbs

5. Hanging Arm Forearm Curl

Set 1: 6 x 60 lbs
Set 2: 7 x 60 lbs
Set 3: 6 x 60 lbs
Set 4: 7 x 60 lbs
Set 5: 6 x 60 lbs

Total: 1920 lbs

6. Trap Speed DB Shrug

Set 1: 10 x 60 lbs
Set 2: 8 x 60 lbs
Set 3: 8 x 60 lbs
Set 4: 8 x 60 lbs
Set 5: 8 x 60 lbs

Total: 2520 lbs

7. Landmine Shrug

Set 1: 10 x 105 lbs
Set 2: 8 x 105 lbs
Set 3: 9 x 105 lbs
Set 4: 8 x 105 lbs
Set 5: 7 x 105 lbs

Total: 4410 lbs

8. Seated Machine Shoulder Press Palms In

Set 1: 8 x 70 lbs
Set 2: 8 x 70 lbs
Set 3: 8 x 70 lbs
Set 4: 8 x 70 lbs
Set 5: 5 x 70 lbs

Total: 2590 lbs

9. Seated Machine Shoulder Press Palms Out

Set 1: 5 x 70 lbs
Set 2: 7 x 70 lbs
Set 3: 6 x 60 lbs
Set 4: 6 x 60 lbs
Set 5: 4 x 60 lbs

Total: 1800 lbs

10. Landmine Two Hands

Set 1: 10 x 100 lbs

Total: 1000 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined