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Segments
Circuit
Front-to-Back Leg Swing
| 1 | 20 Reps | 0 lb |
Lateral Leg Swing
| 1 | 20 Reps | 0 lb |
Calf Stretch
| 1 | 30s | |
Single Leg Hamstring Stretch
| 1 | 30s | |
Elevated Kneeling Lunge Stretch
| 1 | 1m0s | |
Standing Quadricep Stretch
| 1 | 30s | |
Single
Barbell Back Squat
lb
| W | 10 Reps | 45.0 Lb |
| W | 6 Reps | 135.0 Lb |
| 3 | 3 Reps | 225.0 Lb |
| 4 | 3 Reps | 225.0 Lb |
| 5 | 1 Reps | 275.0 Lb |
Single
Barbell Bench Press
lb
| W | 20 Reps | 45.0 Lb |
| W | 5 Reps | 135.0 Lb |
| 3 | 15 Reps | 225.0 Lb |
| 4 | 10 Reps | 225.0 Lb |
| 5 | 12 Reps | 225.0 Lb |
| DS | 4 Reps | 205.0 Lb |
| DS | 3 Reps | 185.0 Lb |
| DS | 5 Reps | 135.0 Lb |
Single
Rope Cable Tricep Extension
lb
| 1 | 15 Reps | 35.0 Lb |
| 2 | 15 Reps | 57.5 Lb |
| 3 | 10 Reps | 50.0 Lb |
| 4 | 8 Reps | 42.5 Lb |
Single
Rope Cable Bicep Curl
lb
| 1 | 15 Reps | 30.0 Lb |
| 2 | 15 Reps | 42.5 Lb |
| 3 | 15 Reps | 50.0 Lb |
Circuit
Front-to-Back Leg Swing
| 1 | 20 Reps | 0 lb |
Lateral Leg Swing
| 1 | 20 Reps | 0 lb |
Calf Stretch
| 1 | 30s | |
Single Leg Hamstring Stretch
| 1 | 30s | |
Elevated Kneeling Lunge Stretch
| 1 | 1m0s | |
Standing Quadricep Stretch
| 1 | 30s | |
Single
Barbell Back Squat
lb
| W | 10 Reps | 45.0 Lb |
| W | 6 Reps | 135.0 Lb |
| 3 | 3 Reps | 225.0 Lb |
| 4 | 3 Reps | 225.0 Lb |
| 5 | 1 Reps | 275.0 Lb |
Single
Barbell Bench Press
lb
| W | 20 Reps | 45.0 Lb |
| W | 5 Reps | 135.0 Lb |
| 3 | 15 Reps | 225.0 Lb |
| 4 | 10 Reps | 225.0 Lb |
| 5 | 12 Reps | 225.0 Lb |
| DS | 4 Reps | 205.0 Lb |
| DS | 3 Reps | 185.0 Lb |
| DS | 5 Reps | 135.0 Lb |
Single
Rope Cable Tricep Extension
lb
| 1 | 15 Reps | 35.0 Lb |
| 2 | 15 Reps | 57.5 Lb |
| 3 | 10 Reps | 50.0 Lb |
| 4 | 8 Reps | 42.5 Lb |
Single
Rope Cable Bicep Curl
lb
| 1 | 15 Reps | 30.0 Lb |
| 2 | 15 Reps | 42.5 Lb |
| 3 | 15 Reps | 50.0 Lb |
Activity Overview
Metrics
Rating
10/10
Intensity
8/10
RPE
8/10
Total Volume
18,900 lb
Segments
5
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