Workout Calendar
10 sessions · ■ = workout day
Weight Progression by Equipment
Lateral Raise
→ 20 → 20 kg
Iso Lateral Horizontal Bench Press
↑ 38.2 → 43.2 kg
Tricep Press
↑ 57.5 → 60 kg
Torso Rotation
↑ 57.5 → 62.5 kg
Plate-Loaded Bicep Curl
↓ 26.8 → 19.3 kg
Rear-Delt Fly
↑ 40 → 42.5 kg
Back Extension
↑ 5 → 15 kg
Assisted Chinup
↑ 47.5 → 40 kg (assisted)
BOSU Ab Machine
Bodyweight
Hip Adduction
↑ 115 → 117.5 kg
Seated Leg Extension
→ 60 → 60 kg
Assisted Dip
↑ 52.5 → 50 kg (assisted)
Chest Press
↑ 37.5 → 40 kg
Abdominal Crunch
↑ 62.5 → 70 kg
Shoulder Press
→ 20 → 20 kg
Calf Raise (Leg Press)
108 kg
Plate-Loaded Leg Press
118 kg
Plate-Loaded Shoulder Press
24.5 kg
Tricep Press (McFit)
50 kg
Barbell Bench Press
38.2 kg
Weighted Supported Back Extension
15 kg
Goal Progress
Push-ups (single set)
6 → 20 reps
0%
Body Fat
20.5 → 15 %
17.6 % · 53%
Skeletal Muscle Mass
39.5 → 42 kg
40.9 kg · 56%