Workout A
Logged workout details and completed set performance.
Bench Press
Target 4 x 6-12 @ 60kg
S145kg10 repsRPE 4Completed
S250kg10 repsRPE 5Completed
S360kg8 repsRPE 9Completed
S460kg7 repsRPE 9Completed
Back Squat
Target 3 x 6-10 @ 80kg
S170kg10 repsRPE 6Completed
S275kg10 repsRPE 8Completed
S375kg10 repsRPE 8Completed
Romanian Deadlift
Target 3 x 8-12 @ 80kg
S175kg10 repsRPE 7Completed
S275kg10 repsRPE 7Completed
S375kg10 repsRPE 9Completed
Dumbbell Shoulder Press
kg each · ×2 volumeTarget 3 x 8-10 @ 17.5kg
S115kg each10 repsRPE 6Completed
S217.5kg each10 repsRPE 8Completed
S317.5kg each10 repsRPE 9Completed
Seated Cable Row
Target 3 x 8-12 @ 25kg
S125kg10 repsRPE 7Completed
S225kg10 repsRPE 8Completed
S325kg7 repsRPE 10Completed
Rare Delt Fly
kg each · ×2 volumeTarget 3 x 10-12 @ 7.5kg
S17.5kg each12 repsRPE 6Completed
S27.5kg each12 repsRPE 7Completed
S37.5kg each12 repsRPE 8Completed
Triceps Push Down
Target 3 x 8-12 @ 7.5kg
S17.5kg10 repsRPE 7Completed
S27.5kg10 repsRPE 8Completed
S37.5kg10 repsRPE 10Completed
Cable Preacher Curl
Target 3 x 8-12 @ 0kg
S127.5kg10 repsRPE 7Completed
S227.5kg10 repsRPE 8Completed
S327.5kg10 repsRPE 10Completed
Cable Crunch
Target 3 x 8-12 @ 0kg
S142.5kg10 repsRPE 7Completed
S242.5kg10 repsRPE 8Completed
S342.5kg10 repsRPE 8Completed
AI review
Workout A completed. Bench, RDL, Shoulder Press, Cable Row, and Triceps Push Down hit RPE 9-10; loads will remain constant to ensure recovery and form. Squat and Rear Delt Fly progressed.
Progression decisions
Bench Press
RPE reached 9, indicating fatigue. Maintain load to stabilize technique.
Next: 4 x 6-12 @ 60kg
Back Squat
Target sets and reps completed with RPE 8.
Next: 3 x 6-10 @ 80kg
Romanian Deadlift
RPE reached 9 on final set.
Next: 3 x 8-12 @ 80kg
Dumbbell Shoulder Press
Target reps not met at RPE 9.
Next: 3 x 8-10 @ 17.5kg
Seated Cable Row
RPE 10 reached on final set; maintain load.
Next: 3 x 8-12 @ 25kg
Rare Delt Fly
Completed all sets with RPE 8.
Next: 3 x 10-12 @ 10kg
Triceps Push Down
RPE 10 reached.
Next: 3 x 8-12 @ 7.5kg
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