Custom workout
Logged workout details and completed set performance.
Dumbbell Bench Press
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
Goblet Squat
Target 3 x 8-12 @ 0kg
Dumbbell Shoulder Press
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
Dumbbell Romanian Deadlift
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
Overhead Triceps Extension
Target 3 x 8-12 @ 0kg
Lateral Raise
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
Alternate Incline Dumbbell Curl
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
Chest-support machine row
kg each · ×2 volumeTarget 3 x 8-12 @ 0kg
Leg Extensions
Target 2 x 8-12 @ 0kg
Ab Crunch Machine
Target 3 x 8-12 @ 0kg
Machine Chest Press
Target 2 x 8-12 @ 0kg
AI review
Custom workout saved with 11 exercises. Progression is conservative and based on completed reps, RPE, and pain notes.
Progression decisions
All target sets and reps were completed at RPE 8 or lower.
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.
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
A balanced full-body session designed to close weekly minimums, specifically targeting biceps and triceps deficits with direct primary work.
Weekday session / 46 min total
Biceps and triceps minimums targeted with direct work
Full-body coverage to close weekly minimums
Focus on depth and control. Repeat the target and build reps before adding load.
Keep shoulder blades retracted. Increase by 2.5kg next time if equipment allows.
Squeeze lats at the bottom. Repeat the target and build reps before adding load.
Control the eccentric phase. Repeat the target and build reps before adding load.
Keep core tight throughout.
Direct biceps work to satisfy weekly target. Repeat the load and aim to complete the low end of the rep range.
Direct triceps work to satisfy weekly target. Repeat the load and aim to complete the low end of the rep range.