Prepared workout
Logged workout details and completed set performance.
Bench Press
Target 3 x 8-8 @ 0kg
Lat Pulldown
Target 3 x 8-12 @ 0kg
Leg Curl
Target 2 x 8-12 @ 0kg
Back Squat
Target 3 x 8-12 @ 0kg
Barbell Shoulder Press
Target 2 x 8-12 @ 0kg
Triceps Push Down
Target 2 x 8-12 @ 0kg
Barbell Curl
Target 2 x 8-12 @ 0kg
AI review
Prepared workout completed with 7 exercises. Progression is conservative and based on completed reps, RPE, and pain notes.
Progression decisions
All target sets and reps were completed at RPE 8 or lower.
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 close weekly minimum deficits across all seven target muscle groups within the weekday time limit.
Weekday session / 46 min total
Chest deficit reduced to 1 set; Back deficit remains at 4 sets due to session duration limits.
Shoulders deficit reduced to 2.5 sets; Quads deficit reduced to 2 sets; Hamstrings deficit closed.
Biceps and Triceps weekly minimums successfully met.
Focus on deep, controlled knee flexion. Repeat the target and build reps before adding load.
Keep the bar close to your legs and hinge at the hips.
Weight is per dumbbell. Control the eccentric phase.
Squeeze your shoulder blades together at the peak contraction. Repeat the load and aim to complete the low end of the rep range.
Weight is per dumbbell. Keep your core braced. Repeat the target and build reps before adding load.
Weight is per dumbbell. Avoid swinging the torso.
Keep elbows pinned to your sides. Repeat the load and aim to complete the low end of the rep range.