Notes
Extra focus on shoulder and forearms
Activity Map
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Segments
Single
Diverging Lat Pulldown
lb
| 1 | 10 Reps | 40.0 Lb |
| 2 | 16 Reps | 20.0 Lb |
| 3 | 10 Reps | 20.0 Lb |
| 4 | 10 Reps | 20.0 Lb |
Single
Chest Press
lb
| W | 10 Reps | 20.0 Lb |
| 2 | 10 Reps | 30.0 Lb |
| 3 | 12 Reps | 30.0 Lb |
| 4 | 12 Reps | 30.0 Lb |
| A | 20 Reps | 30.0 Lb |
Single
Diverging Seated Row
lb
| 1 | 16 Reps | 20.0 Lb |
| 2 | 10 Reps | 30.0 Lb |
| 3 | 10 Reps | 30.0 Lb |
Single
Rope Tricep Extension
lb
| 1 | 8 Reps | 12.0 Lb |
| 2 | 10 Reps | 12.0 Lb |
| 3 | 10 Reps | 12.0 Lb |
| 4 | 10 Reps | 12.0 Lb |
Single
Forearm roller bar
lb
| 1 | 2 Reps | 5.0 Lb |
| 2 | 2 Reps | 5.0 Lb |
Single
Single Arm Pronators
lb
| 1 | 10 Reps | 2.5 Lb |
| 2 | 10 Reps | 2.5 Lb |
Single
Cable Rotator Cuffs
lb
| 1 | 10 Reps | 2.5 Lb |
| 2 | 10 Reps | 2.5 Lb |
Single
Diverging Lat Pulldown
lb
| 1 | 10 Reps | 40.0 Lb |
| 2 | 16 Reps | 20.0 Lb |
| 3 | 10 Reps | 20.0 Lb |
| 4 | 10 Reps | 20.0 Lb |
Single
Chest Press
lb
| W | 10 Reps | 20.0 Lb |
| 2 | 10 Reps | 30.0 Lb |
| 3 | 12 Reps | 30.0 Lb |
| 4 | 12 Reps | 30.0 Lb |
| A | 20 Reps | 30.0 Lb |
Single
Diverging Seated Row
lb
| 1 | 16 Reps | 20.0 Lb |
| 2 | 10 Reps | 30.0 Lb |
| 3 | 10 Reps | 30.0 Lb |
Single
Rope Tricep Extension
lb
| 1 | 8 Reps | 12.0 Lb |
| 2 | 10 Reps | 12.0 Lb |
| 3 | 10 Reps | 12.0 Lb |
| 4 | 10 Reps | 12.0 Lb |
Single
Forearm roller bar
lb
| 1 | 2 Reps | 5.0 Lb |
| 2 | 2 Reps | 5.0 Lb |
Single
Single Arm Pronators
lb
| 1 | 10 Reps | 2.5 Lb |
| 2 | 10 Reps | 2.5 Lb |
Single
Cable Rotator Cuffs
lb
| 1 | 10 Reps | 2.5 Lb |
| 2 | 10 Reps | 2.5 Lb |
Activity Overview
Metrics
Rating
7/10
Intensity
6/10
RPE
6/10
Total Volume
4,436 lb
Segments
7
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