Prepared workout
Logged workout details and completed set performance.
Incline Bench Press
Target 3 x 8-12 @ 0kg
Lat Pulldown
Target 4 x 8-12 @ 0kg
Back Squat
Target 3 x 8-12 @ 0kg
Seated Cable Row
Target 3 x 8-12 @ 0kg
Cable Rear Delt Fly
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
Cable Triceps Pushdown
Target 2 x 8-12 @ 0kg
Barbell Curl
Target 2 x 8-12 @ 0kg
Leg Curl
Target 3 x 8-12 @ 0kg
Face Pull
Target 2 x 8-12 @ 0kg
AI review
Prepared workout completed with 9 exercises. Progression is conservative and based on completed reps, RPE, and pain notes.
Progression decisions
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Work was completed, but not enough margin to progress load yet.
Next session suggestion
A balanced full-body session designed to accumulate optional bonus volume across all major muscle groups while staying within the 45-50 minute weekday constraint.
Weekday session / 48 min total
All weekly minimum targets have been successfully met.
This session provides high-quality bonus volume for chest, back, shoulders, quads, and hamstrings.
Focus on controlled eccentric phase. Increase by 2.5kg next time if equipment allows.
Bodyweight focus on full range of motion.
Keep core braced throughout the movement. Repeat the target and build reps before adding load.
Maintain upright posture. Increase by 2.5kg next time if equipment allows.
Hinge at the hips and feel the stretch in the hamstrings. Increase by 5kg next time if equipment allows.