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Tue, Oct 6, 2026

Back & BicepsScheduled

Week 3 · Day 3•75 min•6 exercises

Weekly Training Split4 Workout Days • 3 Rest Days

Pull-Up

Back• Bodyweight

Target: 4 × 6–10•Prev: 8 reps

0 / 4

Set	Previous	+ kg	Reps	RPE	Done
1	8
2	8
3	7
4	6

1Set 1

Prev: 8 reps

+ kg

Reps

RPE (1-10)

2Set 2

Prev: 8 reps

+ kg

Reps

RPE (1-10)

3Set 3

Prev: 7 reps

+ kg

Reps

RPE (1-10)

4Set 4

Prev: 6 reps

+ kg

Reps

RPE (1-10)

Lat Pulldown

Back• Cable

Target: 3 × 8–12•Prev: 45 kg × 10 reps

0 / 3

Seated Cable Row

Back• Cable

Target: 3 × 8–12•Prev: 50 kg × 10 reps

0 / 3

Single-Arm Cable Row

Back• Cable

Target: 3 × 10–12•Prev: 22.5 kg × 12 reps

0 / 3

Face Pull

Rear Delts• Rope Cable

Target: 3 × 12–15•Prev: 25 kg × 15 reps

0 / 3

Dumbbell Curl

Biceps• Dumbbells

Target: 3 × 8–12•Prev: 14 kg × 11 reps

0 / 3

Workout Session Notes

Log subjective recovery, energy levels, pump, or equipment availability

Workout Progress

Back & Biceps

Working Sets0 / 19

Volume Load

0 kg

Session Time

—

Muscle Focus

Primary hypertrophy targets

BackBicepsRear Delts

Exercise Progression

+7.5 kg progression

Recent Workouts

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