Traps and Biceps

Barbell Shrugs:
10 x 135, 10 x 225, 3 sets 10 x 315

Overhead Barbell Shrugs:
3 sets 10 x 135

Dumbbell Hack Shrugs Seated:
4 sets 10 x 70

Standing Dumbbell Shrugs:
2 sets 10 x 90

Hammer Curls:
2 sets 10 x 30, 8 x 35, 8 x 40, 6 x 45, 6 x 55

Seated Spider Curls:
3 sets 10 x 25

Reverse Grip EZ Bar Curls:
2 sets 10 x 70

Tate Curls:
3 sets 10 x 70 (each arm)

Cable Curls:
2 sets 10 x 110, 3 sets 10 x 80



Got a little pissed today. Found myself in a ridiculous argument and saw that all my plans for the night were not going to materialize (seperate incidents). So I went in and decided to move some weights. Usually I would have worked Lats and Forearms too, but I'll save that for press. Hack Shrugs felt good. You just sit really far forward and let the dumbbells get behind you and then shrug away. They really get your traps to flare out to the back.