Prepared workout
Logged workout details and completed set performance.
Incline Bench Press
Target 3 x 8-12 @ 0kg
Chest-support machine row
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
Cable Triceps Pushdown
Target 2 x 8-12 @ 0kg
Dumbbell Shoulder Press
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
Superset · 3 rounds · 90s rest
Leg Extensions + Leg Curl
Round 1
Round 2
Round 3
Cable Rear Delt Fly
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
AI review
Prepared workout saved with 7 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.
Next session suggestion
First exposure of the week establishing a balanced full-body hypertrophy base targeting all major muscle groups.
Sunday session / 61 min total
Chest: 3/8 sets completed. Remaining deficit: 5 sets.
Back: 3/10 sets completed. Remaining deficit: 7 sets.
Shoulders: 3/8 sets completed. Remaining deficit: 5 sets.
Quads: 3/8 sets completed. Remaining deficit: 5 sets.
Hamstrings: 3/6 sets completed. Remaining deficit: 3 sets.
Biceps: 2/4 sets completed. Remaining deficit: 2 sets.
Triceps: 2/4 sets completed. Remaining deficit: 2 sets.
Focus on depth and control. Repeat the target and build reps before adding load.
Keep shoulder blades retracted. Repeat the target and build reps before adding load.
Squeeze lats at the bottom. Repeat the target and build reps before adding load.
Hinge at the hips, feel the stretch. Increase by 5kg next time if equipment allows.
Control the eccentric phase. Repeat the target and build reps before adding load.
No swinging, isolate the biceps.
Keep elbows tucked. Increase by 2.5kg next time if equipment allows.