Saved on device

Wednesday, 19 August

ADAPTATION · SESSION 1

Full-body introduction

Learn the equipment, record starting weights, and leave 3–4 clean reps available.

7/7done
TIME45–60 min
EFFORT3–4 RIR

10-SECOND CHECK-IN

58.60 kg recorded

kg
Body today

TODAY’S WORK

7 exercises

1 light practice set before the first 4 movements
Machine chest press starting position
START
Machine chest press finishing position
FINISH
Handles at mid-chestShoulders down and backControl the return

Adjust the seat so the handles line up with mid-chest. Keep feet planted and your upper back against the pad.

Machine busy? Use Flat dumbbell press.

↗

Today’s moveFind a comfortable starting weight. Stop at the target RIR.

SETWEIGHT (KG)REPSDONE
1
2
How did this exercise feel?

Rest 2:00 between sets · Follow today’s RIR

Exercise 1 of 7
Exercise 2 of 7
Exercise 3 of 7
Exercise 4 of 7
Exercise 5 of 7
Exercise 6 of 7
Exercise 7 of 7

DAILY BASICS

Three taps, no calorie diary