Custom workout
Logged workout details and completed set performance.
Dumbbell Bench Press
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
Bent Over Two-Dumbbell Row
kg each · ×2 volumeTarget 4 x 8-12 @ 0kg
Alternate Incline Dumbbell Curl
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
Cable Triceps Pushdown
Target 3 x 8-12 @ 0kg
Leg Extensions
Target 3 x 8-12 @ 0kg
Leg Curl
Target 2 x 8-12 @ 0kg
Face Pull
Target 2 x 8-12 @ 0kg
AI review
Custom 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.
Target reps were not completed, so load should stay put.
RPE reached 9 or above, so increasing load is not recommended.
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.
Next session suggestion
First exposure of the week to establish a balanced full-body base, targeting all seven major muscle groups to kickstart weekly volume.
Sunday session / 62 min total
Established baseline sets for all 7 muscle groups.
Biceps and triceps direct work included to meet weekly minimums.
Focus on depth and control.
Keep shoulder blades retracted.
Squeeze lats at the bottom.
Hinge at the hips, feel the stretch.
Controlled descent.
No swinging.
Lock out elbows at the bottom. Repeat the target and build reps before adding load.