Morning Upper Body Compound Workout
Activity Details
Comprehensive breakdown of your workout session and performance data
Activity Notes
Your thoughts and observations
First workout with Basil Nite
Route Map
Your workout path
Loading route map...
Workout Segments
Detailed breakdown of each exercise segment and performance metrics
Segment 1: Diverging Lat Pulldown
Workout segment details
Tempo 1-3
Drive elbows down
Lift up pointer finger to disengage brachial radialis. Bias back as much as possible, engage back more on one set, use bicep as supporting muscle
Exercises
Diverging Lat Pulldown
Segment 2: Converging Decline Chest Press
Workout segment details
Lower shoulders, retracted
Chest high
Lats push down
Elbows no more than 45 degrees
Drive through with elbows and palms
Exercises
Converging Decline Chest Press
Segment 3: Diverging Seated Row
Workout segment details
Arm path determines which muscle group
Shoulders back, chest up
“Pull self into seat”
Side grip
Conscious effort to maintain tempo; don’t start concentric before ready to exhale
Exercises
Diverging Seated Row
Segment 4: Converging Shoulder Press
Workout segment details
Same form as bench press, different angle
Back tight, press shoulder muscle into bench
Retract shoulders, chest out, press feet into ground
Shoulders are smaller muscles, don’t expect to move as much
Exercises
Converging Shoulder Press
Media Gallery
Photos and videos from your workout session