Notes
When working on unilateral (e.g. single arm), prioritize the weaker arm first. Ensure good form. Match reps on stronger side to weaker side.
Activity Map
Activity Map
No location data available for this workout
Media Gallery
No photos uploaded yet
This workout doesn't have any photos
No videos uploaded yet
This workout doesn't have any videos
Segments
Single
Medicine Ball Slam
lb
| 1 | 20 Reps | 15.0 Lb |
Circuit
Large Arm Circle
| 1 | 10 Reps | 0 lb |
Reverse Large Arm Circle
| 1 | 10 Reps | 0 lb |
Single
Single Arm Cable Face Pull
lb
| 1 | 20 Reps | 17.0 Lb |
Superset
Lat Pulldown
lb
| 1 | 6 Reps | 85.0 Lb |
| 2 | 15 Reps | 135.0 Lb |
| 3 | 15 Reps | 160.0 Lb |
| 4 | 10 Reps | 175.0 Lb |
| DS | 3 Reps | 130.0 Lb |
Single Arm Dumbell Shoulder Press
lb
| 2 | 15 Reps | 30.0 Lb |
| 3 | 10 Reps | 50.0 Lb |
| 4 | 8 Reps | 50.0 Lb |
| 5 | 0 Reps | 50.0 Lb |
Single
Incline Barbell Chest Press
lb
| 1 | 10 Reps | 45.0 Lb |
| 2 | 10 Reps | 135.0 Lb |
| 3 | 6 Reps | 185.0 Lb |
| DS | 10 Reps | 155.0 Lb |
| DS | 10 Reps | 135.0 Lb |
Single
Single Arm Bent Over Dumbbell Row
lb
| 1 | 10 Reps | 40.0 Lb |
| 2 | 10 Reps | 75.0 Lb |
| 3 | 10 Reps | 75.0 Lb |
Single
Medicine Ball Slam
lb
| 1 | 20 Reps | 15.0 Lb |
Circuit
Large Arm Circle
| 1 | 10 Reps | 0 lb |
Reverse Large Arm Circle
| 1 | 10 Reps | 0 lb |
Single
Single Arm Cable Face Pull
lb
| 1 | 20 Reps | 17.0 Lb |
Superset
Lat Pulldown
lb
| 1 | 6 Reps | 85.0 Lb |
| 2 | 15 Reps | 135.0 Lb |
| 3 | 15 Reps | 160.0 Lb |
| 4 | 10 Reps | 175.0 Lb |
| DS | 3 Reps | 130.0 Lb |
Single Arm Dumbell Shoulder Press
lb
| 2 | 15 Reps | 30.0 Lb |
| 3 | 10 Reps | 50.0 Lb |
| 4 | 8 Reps | 50.0 Lb |
| 5 | 0 Reps | 50.0 Lb |
Single
Incline Barbell Chest Press
lb
| 1 | 10 Reps | 45.0 Lb |
| 2 | 10 Reps | 135.0 Lb |
| 3 | 6 Reps | 185.0 Lb |
| DS | 10 Reps | 155.0 Lb |
| DS | 10 Reps | 135.0 Lb |
Single
Single Arm Bent Over Dumbbell Row
lb
| 1 | 10 Reps | 40.0 Lb |
| 2 | 10 Reps | 75.0 Lb |
| 3 | 10 Reps | 75.0 Lb |
Activity Overview
Metrics
Rating
10/10
Intensity
9/10
RPE
8/10
Total Volume
16,775 lb
Segments
6
Ready to Transform?
Join thousands of athletes tracking their progress and achieving their fitness goals.
10K+ Athletes
50K+ Activities
100% Easy • Secure • Private
Start Your Fitness Journey Today!
Join the BawsHuman community and start tracking your workouts like a pro. It's free to get started!
Already have an account? Sign in here
