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Segments
Single
Banded Face Pull
| 1 | 20 Reps | 0 lb |
Single
Barbell Bench Press
lb
| W | 20 Reps | 45.0 Lb |
| W | 10 Reps | 135.0 Lb |
| W | 8 Reps | 185.0 Lb |
| W | 2 Reps | 225.0 Lb |
| 5 | 4 Reps | 265.0 Lb |
| 6 | 6 Reps | 245.0 Lb |
| 7 | 8 Reps | 225.0 Lb |
Superset
EZ Grip Cable Tricep Extension
lb
| W | 10 Reps | 47.5 Lb |
| 2 | 15 Reps | 57.5 Lb |
| 3 | 12 Reps | 62.5 Lb |
| 4 | 12 Reps | 67.5 Lb |
Single Arm Cable Front Raise
lb
| W | 10 Reps | 12.5 Lb |
| 2 | 15 Reps | 12.5 Lb |
| 3 | 15 Reps | 15.5 Lb |
| 4 | 15 Reps | 17.5 Lb |
Single
Dumbbell Shoulder Press
lb
| 1 | 10 Reps | 45.0 Lb |
| 2 | 10 Reps | 50.0 Lb |
| 3 | 10 Reps | 60.0 Lb |
Single
Hack Squat
lb
| 1 | 10 Reps | 55.0 Lb |
| 2 | 5 Reps | 145.0 Lb |
| 3 | 5 Reps | 235.0 Lb |
| 4 | 5 Reps | 325.0 Lb |
| 5 | 5 Reps | 415.0 Lb |
| 6 | 2 Reps | 505.0 Lb |
Circuit
Calf Stretch
| 1 | 1m0s | |
Elevated Kneeling Lunge Stretch
| 1 | 1m0s | |
Circuit
Sauna
| 1 | 10m0s | |
Cool Down
| 1 | 5m0s | |
Single
Banded Face Pull
| 1 | 20 Reps | 0 lb |
Single
Barbell Bench Press
lb
| W | 20 Reps | 45.0 Lb |
| W | 10 Reps | 135.0 Lb |
| W | 8 Reps | 185.0 Lb |
| W | 2 Reps | 225.0 Lb |
| 5 | 4 Reps | 265.0 Lb |
| 6 | 6 Reps | 245.0 Lb |
| 7 | 8 Reps | 225.0 Lb |
Superset
EZ Grip Cable Tricep Extension
lb
| W | 10 Reps | 47.5 Lb |
| 2 | 15 Reps | 57.5 Lb |
| 3 | 12 Reps | 62.5 Lb |
| 4 | 12 Reps | 67.5 Lb |
Single Arm Cable Front Raise
lb
| W | 10 Reps | 12.5 Lb |
| 2 | 15 Reps | 12.5 Lb |
| 3 | 15 Reps | 15.5 Lb |
| 4 | 15 Reps | 17.5 Lb |
Single
Dumbbell Shoulder Press
lb
| 1 | 10 Reps | 45.0 Lb |
| 2 | 10 Reps | 50.0 Lb |
| 3 | 10 Reps | 60.0 Lb |
Single
Hack Squat
lb
| 1 | 10 Reps | 55.0 Lb |
| 2 | 5 Reps | 145.0 Lb |
| 3 | 5 Reps | 235.0 Lb |
| 4 | 5 Reps | 325.0 Lb |
| 5 | 5 Reps | 415.0 Lb |
| 6 | 2 Reps | 505.0 Lb |
Circuit
Calf Stretch
| 1 | 1m0s | |
Elevated Kneeling Lunge Stretch
| 1 | 1m0s | |
Circuit
Sauna
| 1 | 10m0s | |
Cool Down
| 1 | 5m0s | |
Activity Overview
Metrics
Rating
10/10
Intensity
8/10
RPE
7/10
Total Volume
20,925 lb
Segments
7
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