Upper B — Pull

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DAY 4

Upper B — Pull

💪 Crushed it
🏋️ Shoulder Prep (do not skip) · 11 min 🏋️ Upper B — Pull · 27 min
⏱ 38 min Total Time
🏋️ 4,550 lbs Lbs Lifted?
🍽️ 2,250 kcal Consumed
🔥 213 kcal Burned
⚡ 2,037 Food − Burn
⚖️ 183 lbs Weight

🏋️ Shoulder Prep (do not skip)

STRENGTH ⏱ 11 MIN 🔥 61 cal
ExerciseSets
Band Pull-Aparts Resistance Band
1. 15 reps
2. 15 reps
Band External Rotations Resistance Band
1. 15 reps
2. 15 reps
Scapular Wall Slides Bodyweight
1. 10 reps
2. 10 reps
Scap Push-Ups Bodyweight
1. 10 reps
2. 10 reps

🏋️ Upper B — Pull

STRENGTH ⏱ 27 MIN 🔥 152 cal
ExerciseSets
Neutral-Grip Lat Pulldown Cable
1. 15 reps @ 20lbs
2. 15 reps @ 20lbs
3. 15 reps @ 20lbs
Single-Arm Dumbbell Row Dumbbell
1. 12 reps @ 25lbs
2. 12 reps @ 25lbs
Seated Cable Row (neutral grip) Cable
1. 15 reps @ 30lbs
2. 15 reps @ 30lbs
Cable Face Pulls Cable
1. 15 reps @ 20lbs
2. 15 reps @ 20lbs
Hammer Curls Dumbbell
1. 12 reps @ 25lbs
2. 12 reps @ 25lbs
Rope Pushdowns Cable
1. 15 reps @ 20lbs
2. 15 reps @ 30lbs
Side-Lying Dumbbell External Rotation Dumbbell
1. 10 reps @ 10lbs
2. 10 reps @ 10lbs
Prone Y-T-W Raises Dumbbell
1. 30s @ 2.5lbs
2. 30s @ 2.5lbs

🥗 Meals

🍳 Breakfast120 kcal
FoodServingCaloriesProtein
Rice Cake (Chocolate)2 × 1 Rice Cake120 kcal2g
🥗 Lunch953 kcal
FoodServingCaloriesProtein
Chuck Roast1 Cup358 kcal35g
Mashed Potatoes1 Cup237 kcal4g
Chuck Roast1 Cup358 kcal35g
🍽️ Dinner707 kcal
FoodServingCaloriesProtein
Crockpot Tortellini1 cup320 kcal14g
Mashed Potatoes1 Cup237 kcal4g
Misc Calorie1.5 × 1 Serving150 kcal0g
🍎 Snacks470 kcal
FoodServingCaloriesProtein
Rice Cake (Chocolate)2 × 1 Rice Cake120 kcal2g
Misc Calorie1.5 × 1 Serving150 kcal0g
Misc Calorie2 × 1 Serving200 kcal0g
Total: 2,250 kcal · 96g protein

🛌 Recovery & Readiness

8
Readiness ScorePeak — Push Hard
💪 Soreness
2/10
⚡ Energy
7/10
🧠 Stress
3/10
BMI 24.1 — Normal
Under
Normal
Over
Obese

💪 Focused Muscles

Pull

🍎 Macro Breakdown

2250kcal
Protein96g22%
Carbs136g31%
Fat90g47%
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