Prepared workout
Logged workout details and completed set performance.
Incline Bench Press
Target 3 x 8-12 @ 0kg
Seated Cable Row
Target 3 x 8-12 @ 0kg
Cable Lateral Raise
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
Leg Press
Target 3 x 8-12 @ 0kg
Leg Curl
Target 3 x 8-12 @ 0kg
Cable Triceps Pushdown
Target 3 x 8-12 @ 0kg
Hip Thrust
Target 2 x 8-12 @ 0kg
Ab Crunch Machine
Target 2 x 8-12 @ 0kg
AI review
Prepared workout saved with 8 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.
All target sets and reps were completed at RPE 8 or lower.
Work was completed, but not enough margin to progress load yet.
All target sets and reps were completed at RPE 8 or lower.
Work was completed, but not enough margin to progress load yet.
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.
Next session suggestion
First exposure of the week establishing a balanced full-body base targeting all major muscle groups.
Sunday session / 60 min total
Chest remaining: 5 sets
Back remaining: 7 sets
Shoulders remaining: 5 sets
Quads remaining: 5 sets
Hamstrings remaining: 3 sets
Biceps remaining: 2 sets
Triceps remaining: 2 sets
Focus on depth and control. Increase by 5kg next time if equipment allows.
Keep shoulder blades retracted. Repeat the target and build reps before adding load.
Squeeze lats at the bottom.
Hinge at hips, feel the stretch in hamstrings.
Control the eccentric phase. Repeat the target and build reps before adding load.
Avoid swinging the torso.
Keep elbows pinned to your sides. Increase by 2.5kg next time if equipment allows.