Traps + Forearms

by fitfocus88

Settings

lbskgs

Summary

May 26th, 2022
95 h
68 sets, 690 reps
61295 lbs

1. Smith Machine Shrugs

Set 1: 10 x 160 lbs
Set 2: 8 x 160 lbs
Set 3: 8 x 160 lbs
Set 4: 8 x 160 lbs
Set 5: 9 x 160 lbs
Set 6: 8 x 160 lbs

Total: 8160 lbs

2. Smith Machine Shrugs

Set 1: 7 x 160 lbs
Set 2: 8 x 160 lbs
Set 3: 6 x 160 lbs
Set 4: 7 x 160 lbs
Set 5: 6 x 160 lbs
Set 6: 6 x 160 lbs

Total: 6400 lbs

3. Seated forearm curl palms up

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

Total: 1260 lbs

4. DB Forearm Standing Outside In Out

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

Total: 4455 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: 10 x 110 lbs
Set 5: 10 x 110 lbs
Set 6: 10 x 110 lbs
Set 7: 8 x 110 lbs

Total: 6820 lbs

6. Trap Dumbbell Shrug

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

Total: 5940 lbs

7. Forearm palm up bench curl

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

Total: 1610 lbs

8. Forearm DB Hammer Front and Back

Set 1: 20 x 110 lbs
Set 2: 16 x 110 lbs
Set 3: 14 x 110 lbs
Set 4: 16 x 110 lbs
Set 5: 16 x 110 lbs

Total: 9020 lbs

9. Hanging Arm Forearm Curl

Set 1: 10 x 35 lbs
Set 2: 12 x 35 lbs
Set 3: 8 x 35 lbs
Set 4: 12 x 35 lbs
Set 5: 9 x 35 lbs
Set 6: 12 x 35 lbs
Set 7: 16 x 35 lbs
Set 8: 10 x 35 lbs
Set 9: 13 x 35 lbs
Set 10: 12 x 35 lbs

Total: 3990 lbs

10. Trap Speed DB Shrug

Set 1: 12 x 110 lbs
Set 2: 16 x 110 lbs
Set 3: 12 x 110 lbs
Set 4: 12 x 110 lbs
Set 5: 12 x 110 lbs
Set 6: 12 x 110 lbs
Set 7: 12 x 110 lbs
Set 8: 12 x 110 lbs
Set 9: 12 x 110 lbs
Set 10: 12 x 110 lbs

Total: 13640 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined