Menu
Sign out
Jonathan Tsai
May 30, 2025 at 8:01 AM

Morning Upper Body Workout

Fremont, US
1 hour, 5 minutes and 27.93 seconds
Duration
0.45 mi
(0.72 km)
Tracked Distance
16,775.00 lb
(7,609.01 kg)
Volume
6
Segments

Activity Details

Comprehensive breakdown of your workout session and performance data

Activity Notes

Your thoughts and observations

When working on unilateral (e.g. single arm), prioritize the weaker arm first. Ensure good form. Match reps on stronger side to weaker side.

Route Map

Your workout path

Loading route map...

Workout Segments

Detailed breakdown of each exercise segment and performance metrics

Segment 1: Medicine Ball Slam

Workout segment details

Segment
1

Exercises

Medicine Ball Slam
1 sets
Set 1
15.0 lbs
20 reps
Segment Total Volume
300.00 lb
(136.08 kg)

Circuit 2

Workout segment details

Segment
2

Exercises

Large Arm Circle
1 sets
Set 1
10 reps
Reverse Large Arm Circle
1 sets
Set 1
10 reps

Segment 3: Single Arm Cable Face Pull

Workout segment details

Segment
3

Still warm up. High elbow

Exercises

Single Arm Cable Face Pull
1 sets
Set 1
17.0 lbs
20 reps
Segment Total Volume
340.00 lb
(154.22 kg)

Superset 4

Workout segment details

Segment
4

With neutral wide grip. 15-30 degree lean back. For lat pulldown, stay at correct angle and don’t decline too much. Try to mechanically isolate lats and teres

Drive movement with elbows.

Two movements for building back: pull down, pull toward body.

Exercises

Lat Pulldown
5 sets
Set 1
85.0 lbs
6 reps
Set 2
135.0 lbs
15 reps
Set 3
160.0 lbs
15 reps
Set 4
175.0 lbs
10 reps
Set 5
130.0 lbs
3 reps
Single Arm Dumbell Shoulder Press
5 sets
Set 1
Set 2
30.0 lbs
15 reps
Set 3
50.0 lbs
10 reps
Set 4
50.0 lbs
8 reps
Set 5
50.0 lbs
Segment Total Volume
8,425.00 lb
(3,821.52 kg)

Segment 5: Incline Barbell Chest Press

Workout segment details

Segment
5

Incline is best exercise to recruit and build muscle fibers.

Go down to chest.

Shoulders stay behind chest (no cave in), no shrugging

Exercises

Incline Barbell Chest Press
5 sets
Set 1
45.0 lbs
10 reps
Set 2
135.0 lbs
10 reps
Set 3
185.0 lbs
6 reps
Set 4
155.0 lbs
10 reps
Set 5
135.0 lbs
10 reps
Segment Total Volume
5,810.00 lb
(2,635.37 kg)

Segment 6: Single Arm Bent Over Dumbbell Row

Workout segment details

Segment
6

Exercises

Single Arm Bent Over Dumbbell Row
3 sets
Set 1
40.0 lbs
10 reps
Set 2
75.0 lbs
10 reps
Set 3
75.0 lbs
10 reps
Segment Total Volume
1,900.00 lb
(861.83 kg)