Index03 · 40m
Routine
Upper Body Pullin 6 movements.
Three sets of 10 reps per movement with 60–90 sec rest between sets. Use 20 lb for the row, shrug, curls, and pullover, and 10 lb for the rear delt fly.
BackTrapsBicepsRear Delts· 20 lb Dumbbells + 10 lb Dumbbells + Incline Bench + Mat
The work
tap any lineProgress graph
Latest session
Jun 4, 2026
Difficulty
7/10
Reps
60
Top load
20 lb
Volume
1100 lb-reps
Green easierRed harder
Line tracks weighted volume by date. Point color tracks session difficulty. The dotted red line is your 1-year volume goal.
Cool down · 3–5 min
- Triceps Overhead Stretch30 sec
- Shoulder Cross-Body30 sec
- Lat Stretch (hands on wall, lean down)30 sec
- Child's Pose1 min