Open in the App

Plan your own routes

Join Ride with GPS and discover even more new routes and riding buddies. Print turn-by-turn cue sheets so you know where you are heading. And then, log your rides and watch your progress.

Signup Now
Jun 23, 2023, 2:46 pm

Back and Shoulders

Back and shoulders Symmes 6/23

Warm up
Y hold
Scapula thingies

**Superset
Pull up 2x10 @75 2xAMRAP @ 60 (6,7)
Dips 2x10 @75 2xAMRAP @60 (9,9)

Lat Pull down-1x10 @75 3x10 @80 1x5 @85!

Narrow grip pull down 1x10 @80 3x10 @75

Cable rows 3x10 @75 1x10 @90

Barbell rows 4x10 @60 lbs

**Superset
Shoulder press @20 4x10
Lateral DB raises 4x12 @5

**Core**
Dead bug 2x20
Weighted sit ups-15 lbs 2x10
Russian twists-15 lbs 2x20
Mountain climbers-20,20

PE-7

Back and shoulders Symmes 6/23 Warm up Y hold Scapula thingies **Superset Pull up 2x10 @75 2xAMRAP @ 60 (6,7) Dips 2x10 @75 2xAMRAP @60 (9,9) Lat Pull down-1x10 @75 3x10 @80 1x5 @85! Narrow grip pull down 1x10 @80 3x10 @75 Cable rows 3x10 @75 1x10 @90 Barbell rows 4x10 @60 lbs **Superset Shoulder press @20 4x10 Lateral DB raises 4x12 @5 **Core** Dead bug 2x20 Weighted sit ups-15 lbs 2x10 Russian twists-15 lbs 2x20 Mountain climbers-20,20 PE-7
See other rides
By: Shani Fegan
Distance: 0.0 mi
Selected: 0.0 mi
Moving Time: 00:00:00
You must be logged in to comment...

Signup Now

Page Views: 2
Departed: Jun 23, 2023, 2:46 pm
Distance: 0.0 mi
Selected distance: 0.0 mi
Max Grade:
Avg Grade
Cat
FIETS
VAM
Ascent time
Descent time
Total Duration: 01:08:51
Selection Duration: 4131
Moving Time: 00:00:00
Selection Moving Time: 00:00:00
Stopped Time: 01:08:51
Max HR: 169 bpm
Min HR: 80 bpm
Avg HR: 120 bpm
  • FIT Course

    Best format for turn-by-turn directions on modern Garmin Edge Devices

  • TCX Course

    Best format for turn by turn directions on Edge 500, 510. Will provide true turn by turn navigation on Edge 800, 810, 1000, Touring including custom cue entries. Great for training when we release those features. Not currently optimal for Virtual Partner.

  • TCX History

    Useful for uploading your activity to another service, keeping records on your own computer etc.

  • GPX Track (.gpx)

    Useful for any GPS unit. Contains no cuesheet entries, only track information (breadcrumb trail). Will provide turn by turn directions (true navigation) on the Edge 705/800/810/1000/Touring, but will not have any custom cues. Works great for Mio Cyclo. Find GPS specific help in our help system.

  • Google Earth (.kml)
  • Instructions for:
    Garmin Edge 1000
    Garmin Edge 820
    Garmin Edge 520
    Wahoo Elemnt & Bolt
    Garmin Edge 800
    Garmin Edge 810
    Garmin Edge 500
    Garmin Edge 510
    Mio Cyclo 505
 

Elapsed Time 00:00:00

32x
Playback speed

Ride this route frequently? Select the ride (or a section of it) in the elevation profile and create a segment to compare your ride performance against yourself (and others).