Custom workout
Logged workout details and completed set performance.
Incline Bench Press
Target 3 x 8-12 @ 0kg
Superset · 3 rounds · 90s rest
Chest-support machine row + Machine Lateral Raise
Round 1
Round 2
Round 3
Bulgarian Split Squat
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
Superset · 3 rounds · 90s rest
Pec Deck Fly + Leg Curl
Round 1
Round 2
Round 3
AI review
Completed a solid custom workout. All exercises kept at current loads to build rep volume safely before progressing.
Progression decisions
Work completed but reps did not reach the upper target of 12 across all sets.
Completed 10 reps at 30kg with RPE 8. Build to 12 reps before increasing weight.
Completed 10 reps at 25kg. Maintain load to build volume.
Completed 10 reps at 10kg with RPE 8. Build rep capacity first.
Completed 8 reps at 30kg with RPE 8. Build reps toward 12.
Completed 10 reps at 42.5kg with RPE 8. Build reps to 12.
Next session suggestion
First exposure of the week establishing a balanced full-body hypertrophy base across all seven target muscle groups.
Sunday session / 60 min total
Initiated weekly volume with balanced 3-set baselines for major compounds.
Direct arm work included to start closing biceps and triceps deficits early.
Focus on depth and upright torso. Repeat the target and build reps before adding load.
Control the descent. Repeat the target and build reps before adding load.
Repeat the target and build reps before adding load.
Weight is per dumbbell. Repeat the target and build reps before adding load.
Hinge at the hips. Repeat the target and build reps before adding load.
Weight is per dumbbell.
Repeat the target and build reps before adding load.