Prepared workout
Logged workout details and completed set performance.
Bench Press
Target 3 x 8-12 @ 0kg
Seated Cable Row
Target 3 x 8-12 @ 0kg
Back Squat
Target 3 x 8-12 @ 0kg
Romanian Deadlift
Target 3 x 8-12 @ 0kg
Lat Pulldown
Target 3 x 8-12 @ 0kg
Cable Seated Lateral Raise
kg each · ×2 volumeTarget 2 x 8-12 @ 0kg
Cable Triceps Pushdown
Target 2 x 8-12 @ 0kg
Alternate Hammer Curl
kg each · ×2 volumeTarget 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.
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.
All target sets and reps were completed at RPE 8 or lower.
Work was completed, but not enough margin to progress load yet.
Next session suggestion
A balanced full-body session designed to close weekly minimums for back, hamstrings, biceps, and triceps while progressing chest, shoulders, and quads safely.
Weekday session / 48 min total
Back, hamstrings, biceps, and triceps weekly minimums are closed.
Remaining deficits: chest (2 sets), shoulders (2.5 sets), quads (2 sets).
Control the eccentric phase. Increase by 5kg next time if equipment allows.
Keep shoulder blades retracted. Repeat the target and build reps before adding load.
Squeeze upper back at peak contraction. Repeat the target and build reps before adding load.
Avoid using momentum. Repeat the target and build reps before adding load.
Press in a controlled manner.
Focus on the biceps squeeze.
Keep elbows pinned to your sides. Increase by 2.5kg next time if equipment allows.