Notes
Off Program
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Segments
Circuit
Sled Push
lb
| 1 | 24 Reps | 220.0 Lb |
| 2 | 24 Reps | 22.0 Lb |
| 3 | 24 Reps | 220.0 Lb |
Sled Pull
lb
| 1 | 24 Reps | 220.0 Lb |
| 2 | 24 Reps | 220.0 Lb |
| 3 | 24 Reps | 220.0 Lb |
Resistance Band Pull Aparts
lb
| 1 | 8 Reps | 20.0 Lb |
| 2 | 8 Reps | 20.0 Lb |
| 3 | 8 Reps | 20.0 Lb |
Resistance Band Shoulder Press
lb
| 1 | 8 Reps | 20.0 Lb |
| 2 | 8 Reps | 20.0 Lb |
| 3 | 8 Reps | 20.0 Lb |
Circuit
Standing Cable Bicep Curl
lb
| 1 | 12 Reps | 40.0 Lb |
| 2 | 12 Reps | 40.0 Lb |
| 3 | 12 Reps | 40.0 Lb |
Seated Rotational Curls
lb
| 1 | 12 Reps | 22.5 Lb |
| 2 | 12 Reps | 22.5 Lb |
| 3 | 12 Reps | 22.5 Lb |
Preacher Bicep Curl
lb
| 1 | 12 Reps | 22.5 Lb |
| 2 | 12 Reps | 22.5 Lb |
| 3 | 10 Reps | 20.0 Lb |
Circuit
Reverse Curl
lb
| 1 | 12 Reps | 40.0 Lb |
| 2 | 12 Reps | 40.0 Lb |
| 3 | 12 Reps | 40.0 Lb |
Cambered Bar Bicep Curl
lb
| 1 | 12 Reps | 40.0 Lb |
| 2 | 12 Reps | 40.0 Lb |
| 3 | 12 Reps | 40.0 Lb |
Straight Bar Tricep Extension
lb
| 1 | 15 Reps | 10.0 Lb |
| 2 | 15 Reps | 10.0 Lb |
| 3 | 15 Reps | 10.0 Lb |
Circuit
Sled Push
lb
| 1 | 24 Reps | 220.0 Lb |
| 2 | 24 Reps | 22.0 Lb |
| 3 | 24 Reps | 220.0 Lb |
Sled Pull
lb
| 1 | 24 Reps | 220.0 Lb |
| 2 | 24 Reps | 220.0 Lb |
| 3 | 24 Reps | 220.0 Lb |
Resistance Band Pull Aparts
lb
| 1 | 8 Reps | 20.0 Lb |
| 2 | 8 Reps | 20.0 Lb |
| 3 | 8 Reps | 20.0 Lb |
Resistance Band Shoulder Press
lb
| 1 | 8 Reps | 20.0 Lb |
| 2 | 8 Reps | 20.0 Lb |
| 3 | 8 Reps | 20.0 Lb |
Circuit
Standing Cable Bicep Curl
lb
| 1 | 12 Reps | 40.0 Lb |
| 2 | 12 Reps | 40.0 Lb |
| 3 | 12 Reps | 40.0 Lb |
Seated Rotational Curls
lb
| 1 | 12 Reps | 22.5 Lb |
| 2 | 12 Reps | 22.5 Lb |
| 3 | 12 Reps | 22.5 Lb |
Preacher Bicep Curl
lb
| 1 | 12 Reps | 22.5 Lb |
| 2 | 12 Reps | 22.5 Lb |
| 3 | 10 Reps | 20.0 Lb |
Circuit
Reverse Curl
lb
| 1 | 12 Reps | 40.0 Lb |
| 2 | 12 Reps | 40.0 Lb |
| 3 | 12 Reps | 40.0 Lb |
Cambered Bar Bicep Curl
lb
| 1 | 12 Reps | 40.0 Lb |
| 2 | 12 Reps | 40.0 Lb |
| 3 | 12 Reps | 40.0 Lb |
Straight Bar Tricep Extension
lb
| 1 | 15 Reps | 10.0 Lb |
| 2 | 15 Reps | 10.0 Lb |
| 3 | 15 Reps | 10.0 Lb |
Activity Overview
Metrics
Rating
10/10
Intensity
10/10
RPE
10/10
Total Volume
34,208 lb
Segments
3
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