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Workouts

Block 2: Build + Lean — Progress the weights · Hold conditioning · Dial posing · Weeks 5–8

Week 7 Progress0/7 workouts done
📊 1 sessions logged📈 Weight suggestions active

💡 Block 2 — Carb Cycle: High carb on lifting days (Mon/Wed/Fri). Maintain strength, trust the process.

📋 Cardio Rules
Always do cardio AFTER lifting · Keep HR at 70–75% max (~140–150 bpm) · Target 12,000 steps · Log duration + calories below
Warm-up: 5 min light cardio + Band Pull-Aparts 2×15
Superset Mode ON
0 of 26 sets
All exercises open — log any set in any order. Each set auto-saves.
Incline Dumbbell Press
4 sets × 10 @ 25 lb DBs
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Chest Press Machine
3 sets × 12 @ 47.5 lbs
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Lat Pulldown
3 sets × 12 @ 67.5 lbs
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Seated Cable Row
3 sets × 12 @ 72.5 lbs
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Lateral Raise
4 sets × 15 @ 12 lb DBs
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Dumbbell Curl
3 sets × 12 @ 17.5 lb DBs
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Rope Pushdown
3 sets × 12 @ 30 lbs
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Ab Wheel or Plank
3 sets × 15–20 @ Bodyweight
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CARDIO — Do this AFTER lifting
Post-Lift Cardio — Incline Treadmill SS
35–45 min incline treadmill steady state · HR 70–75% max (~140–150 bpm)
Do cardio AFTER lifting. Target 12,000 steps today.
Duration logged
Calories burned