DAY 5
Arms + Conditioning
😐 Okay
🏋️ Morning Workout · 32 min
🏋️ Core Circuit
🚴 Peloton Ride · 20 min
🔥
Fat Loss + Strength Maintenance
· Weight Loss · 8 weeks
⏱
52 min
Total Time
🏋️
13,940 lbs
Lbs Lifted
🚴
20 min
Cardio Time
🔥
347 kcal
Burned
⚖️
197.8 lbs
Weight
😴
6.5 hrs
Sleep
👣
8,203
Steps
🏋️ Morning Workout
STRENGTH
⏱ 32 MIN 🔥 156 cal
| Exercise | Sets |
|---|---|
| Barbell Curl Biceps Barbell |
1. 10 reps @ 65lbs 2. 10 reps @ 65lbs 3. 10 reps @ 65lbs 4. 10 reps @ 65lbs |
| Dumbbell Preacher Curl Biceps Dumbbell |
1. 12 reps @ 25lbs 2. 12 reps @ 25lbs 3. 12 reps @ 25lbs |
| Hammer Curl Biceps, Brachialis Dumbbell |
1. 12 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
| Skull Crusher Triceps Barbell |
1. 15 reps @ 75lbs 2. 15 reps @ 75lbs 3. 15 reps @ 75lbs 4. 15 reps @ 75lbs |
| Tricep Pushdown With Bar Triceps Machine |
1. 15 reps @ 50lbs 2. 15 reps @ 50lbs 3. 15 reps @ 50lbs |
| Bench Dip Triceps, Chest Bodyweight |
1. 30 reps 2. 35 reps 3. 35 reps |
🏋️ Core Circuit
STRENGTH
| Exercise | Sets |
|---|---|
| Push-Up Chest, Triceps, Core Bodyweight |
1. 20 reps 2. 20 reps 3. 20 reps 4. 20 reps |
| Kettlebell Swing Hamstrings, Glutes, Back Dumbbell |
1. 20 reps @ 20lbs — I used a dumbell 2. 20 reps @ 20lbs 3. 20 reps @ 20lbs 4. 20 reps @ 19.5lbs |
| Mountain Climbers Core, Shoulders Bodyweight |
1. 30 reps 2. 30 reps 3. 30 reps 4. 29 reps |
| Body Weight Lunge Quads, Glutes Bodyweight |
1. 20 reps — Walking 2. 20 reps 3. 20 reps 4. 20 reps |
🚴 Peloton Ride
⏱ 20 MIN 🔥 191 cal
92 kJ
Output (kJ)
77 W
Avg Watts
79 rpm
Avg Cadence
35 %
Avg Resistance
191 kcal
Calories Burned
112 bpm
Avg Heart Rate
Low Impact
Class Type
Bradley Rose
Instructor
Still not easy but hanging in there!
🛌 Recovery & Readiness
6
Readiness ScoreGood — Train Normally
💪 Soreness
7/10
⚡ Energy
4/10
🧠 Stress
1/10
BMI
26.1 — Overweight
Under
Normal
Over
Obese
💪 Focused Muscles
ArmsCore