Exercise Tracker

Pick a plan and track your workout.

Upper Body Strength

Chest, back and shoulders. Pec and lat development reshape the chest while heavy rowing counters tennis-shoulder posture. Pick a DB weight that makes the last 1–2 reps hard with clean form.

4 sets · 21 exercises

Lower Body & Posterior Chain

Big-muscle compound work for the legs and glutes – the highest-calorie session of the week. Strong glutes and hamstrings pull the pelvis back, which visibly flattens belly posture.

4 sets · 18 exercises

Chest, Back & Conditioning

Higher-rep upper-body emphasis on pecs, lats and rear delts plus a short conditioning finisher. This is the session that does most of the visual work on chest shape and upper-back posture.

5 sets · 23 exercises

History

Finished workouts will appear here.