Workout Calendar
21 sessions · ■ = workout day
Weight Progression by Equipment
Assisted Chinup
↑ 42.5 → 40 kg (assisted)
Rear-Delt Fly
↑ 37.5 → 42.5 kg
Lat Pulldown
↑ 40 → 50 kg
Incline Bicep Curl
↑ 25 → 27.5 kg
Abdominal Crunch
↑ 47.5 → 70 kg
Hip Adduction
↑ 95 → 117.5 kg
BOSU Ab Machine
Bodyweight
Lying Leg Curl
↑ 45.75 → 55 kg
Back Extension
↑ 5 → 15 kg
Chest Press
↑ 27.5 → 40 kg
Shoulder Press
↑ 12.5 → 20 kg
Lateral Raise
→ 20 → 20 kg
Tricep Press
↑ 52.5 → 60 kg
Torso Rotation
↑ 45 → 62.5 kg
Plate-Loaded Leg Press
↓ 138 → 118 kg
Standing Calf
↑ 57.5 → 67.5 kg
Hip Abduction
↑ 42.5 → 85 kg
Seated Leg Extension
↓ 72.5 → 60 kg
Plate-Loaded Bicep Curl
↓ 21.8 → 19.3 kg
Assisted Dip
↑ 57.5 → 50 kg (assisted)
Smith Hip Thrust
↑ 65.4 → 100.4 kg
Iso Lateral Horizontal Bench Press
↑ 38.2 → 43.2 kg
Calf Raise (Leg Press)
108 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%