Monday — Push Day
Recommended Exercises
| Exercise | Target | Start Weight | Notes |
|---|---|---|---|
Flat Barbell Bench Press Chest | 3 × 8–10 | 95 lbs Was at 95–105 lbs | Focus on full ROM. Last sets at 95–105 lbs before break. |
Seated Machine Fly Chest | 3 × 10–12 | 75 lbs Was at 90–95 lbs | Nice stretch at the bottom. Ease back in. |
Machine Chest Press Chest | 2 × 12 | 75 lbs Was at 85–90 lbs | Pump/burnout after bench. Keep rest short. |
Dumbbell Floor Press Chest | 3 × 10 | 45 lbs Home substitute | Great home bench sub. Hit 45×10 first session back. |
Overhead Press Shoulders | 3 × 8–10 | 40 lbs L/R imbalance noted | Watch for left/right imbalance. Start conservative. |
Dumbbell Overhead Press Shoulders | 3 × 10 | 30 lbs Home variation | DB version fixes imbalance naturally. Hit 30×10 first session. |
Lateral Machine Raise Shoulders | 3 × 12–15 | 25 lbs Was at 35–45 lbs | Safe re-entry point. Full range, no swinging. |
Lateral Dumbbell Raise Shoulders | 3 × 15 | 8 lbs Home variation | Form broke down at 10 lbs late in sets. Drop to 8. |
Triceps Extension Machine Triceps | 3 × 10–12 | 55 lbs Was at 65–75 lbs | Drop ~15% to rebuild the groove. |
Rope Push Down Triceps | 3 × 10–12 | 40 lbs Was at 42.5 lbs | Keep elbows tucked. Don't rush the extension. |
DB Overhead Triceps Extension Triceps | 3 × 12 | 25 lbs Home variation | Both hands on one dumbbell. Hit 25×12 first home session. |
Thursday — Pull Day
Recommended Exercises
| Exercise | Target | Start Weight | Notes |
|---|---|---|---|
Lat Pulldown Back | 4 × 10–12 | 70 lbs Was at 85–90 lbs | Start at 70 to re-establish lat connection. |
Seated Cable Row Back | 3 × 12–15 | 75 lbs Was at 85 lbs | 75 lbs is a solid start. Consistently hit 85 lbs before. |
Dumbbell Row Back | 4 × 12 | 40 lbs Home variation | Brace on couch/chair. Hit 40×12 first home session. |
Dumbbell Pullover Back | 3 × 12 | 30 lbs Home lat substitute | Good lat sub without cable machine. Hit 30×12 first session. |
Dumbbell Curl Biceps | 3 × 10–12 | 25 lbs Was at 30–35 lbs | Prioritize slow negatives. |
EZ-Bar Curl Biceps | 2 × 12 | 35 lbs Was at 40 lbs | Use as a finisher. |
Hammer Curl Biceps | 2 × 12 | 25 lbs Home addition | Hits brachialis and forearm. |
Lateral Dumbbell Raise Shoulders | 3 × 12–15 | 8 lbs Was at 10 lbs | Form broke down at 10 lbs. Drop to 8. |
Bent-Over Lateral Raise Shoulders | 2 × 15 | 8 lbs Rear delts | Pure pull-day territory. Targets rear delts. |
Saturday — Leg Day
Recommended Exercises
| Exercise | Target | Start Weight | Notes |
|---|---|---|---|
Leg Press Quads | 4 × 12–15 | 145 lbs Peak was 165–200 lbs | Don't ego lift on day 1 back. Start at 145. |
Seated Leg Curl Machine Hamstrings | 3 × 12–15 | 75 lbs Was at 85–90 lbs | Smart re-entry for hamstrings. |
Lying Leg Curl Machine Hamstrings | 3 × 12 | 65 lbs Was at 80 lbs | Alternate with seated curl by availability. |
Leg Extension Machine Quads | 3 × 12–15 | 45 lbs Was at 55–60 lbs | Knees need warmup — start conservative. |
Hip Adduction Machine Glutes | 2 × 15 | 90 lbs Was at 110 lbs | Room to feel it out at 90 lbs. |
Glute Machine Glutes | 2 × 12 | 60 lbs Was at 70 lbs | Add weight when it feels easy. |
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