Traps + Forearms

by fitfocus88

Settings

lbskgs

Summary

June 19th, 2022
1 h
58 sets, 518 reps
54285 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: 6 x 180 lbs
Set 5: 9 x 180 lbs
Set 6: 8 x 180 lbs

Total: 8820 lbs

2. Smith Machine Shrugs

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

Total: 8280 lbs

3. Seated forearm curl palms up

Set 1: 14 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs
Set 4: 10 x 35 lbs
Set 5: 7 x 35 lbs

Total: 1785 lbs

4. DB Forearm Standing Outside In Out

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: 9 x 60 lbs
Set 6: 10 x 60 lbs
Set 7: 10 x 60 lbs

Total: 4140 lbs

5. Trap DB Shrug With Rotation

Set 1: 8 x 120 lbs
Set 2: 8 x 120 lbs
Set 3: 8 x 120 lbs
Set 4: 6 x 120 lbs
Set 5: 10 x 120 lbs
Set 6: 8 x 120 lbs
Set 7: 8 x 120 lbs

Total: 6720 lbs

6. Trap Dumbbell Shrug

Set 1: 8 x 120 lbs
Set 2: 8 x 120 lbs
Set 3: 8 x 120 lbs
Set 4: 8 x 120 lbs
Set 5: 6 x 120 lbs
Set 6: 8 x 120 lbs

Total: 5520 lbs

7. Forearm palm up bench curl

Set 1: 12 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

Total: 2100 lbs

8. Forearm DB Hammer Front and Back

Set 1: 9 x 120 lbs
Set 2: 7 x 120 lbs
Set 3: 10 x 120 lbs
Set 4: 12 x 120 lbs
Set 5: 10 x 120 lbs

Total: 5760 lbs

9. Trap Speed DB Shrug

Set 1: 10 x 120 lbs
Set 2: 9 x 120 lbs
Set 3: 10 x 120 lbs
Set 4: 10 x 120 lbs
Set 5: 11 x 120 lbs
Set 6: 9 x 120 lbs
Set 7: 8 x 120 lbs
Set 8: 9 x 120 lbs
Set 9: 9 x 120 lbs
Set 10: 8 x 120 lbs

Total: 11160 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined