Workout B
Logged workout details and completed set performance.
Incline Bench Press
Target 3 x 8-12 @ 55kg
Lat Pulldown
Target 4 x 8-12 @ 60kg
Cable Lateral Raise
kg each · ×2 volumeTarget 2 x 12-20 @ 25kg
Alternate Hammer Curl
kg each · ×2 volumeTarget 2 x 8-12 @ 0kg
Bulgarian Split Squat
kg each · ×2 volumeTarget 3 x 8-12 @ 10kg
Overhead Triceps Extension
Target 2 x 8-12 @ 0kg
Leg Curl
Target 3 x 10-15 @ 37.5kg
Dead Bug
Target 2 x 6-10 @ 0kg
AI review
Workout B completed. 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.
Target reps were not completed, so load should stay put.
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.
All target sets and reps were completed at RPE 8 or lower.
Next session suggestion
A balanced full-body session designed to close weekly volume deficits for chest, back, quads, biceps, and triceps while maintaining shoulder and hamstring volume.
Weekday session / 47 min total
All weekly minimums are successfully met with this session.
Biceps and triceps minimums of 4 sets are now closed.
Focus on deep, controlled range of motion. Repeat the target and build reps before adding load.
Keep shoulder blades retracted. Increase by 2kg next time if equipment allows.
Squeeze shoulder blades at the peak of contraction. Repeat the target and build reps before adding load.
Keep spine neutral and hinge at hips.
Press straight up without arching lower back.
Control the eccentric phase.
Keep elbows pinned to your sides. Repeat the target and build reps before adding load.