VFIT Lean Build, week 3
Upper Body A
About 50 minutes5 exercises14 working sets
Warm up: 5 minutes easy bike or rower, then 2 light sets of the first exercise.
- 1
Incline dumbbell press
Chest and shoulders
3 sets8 to 10 reps90 s rest
Last time, completed
Last Monday
- Set 1: 55 lb × 10
- Set 2: 55 lb × 10
- Set 3: 55 lb × 9
Today's target, planned
60 lb × 8 to 10
You did 10, 10 and 9 last time, so the weight goes up 5 lb.
- Bench at about 30 degrees
- Lower slowly for 2 seconds
- Stop 1 to 2 reps before failure
- 2
Lat pulldown
Back
3 sets10 to 12 reps75 s rest
Last time, completed
Last Monday
- Set 1: 100 lb × 12
- Set 2: 100 lb × 11
- Set 3: 100 lb × 10
Today's target, planned
100 lb × 12, 12, 12
You missed the top of the range on sets 2 and 3, so the weight stays and the goal is 12 every set.
- Chest up, pull to the top of your chest
- Elbows down and back
- 3
Seated cable row
Back
3 sets10 to 12 reps75 s rest
Last time, completed
Last Monday
- Set 1: 90 lb × 12
- Set 2: 90 lb × 12
- Set 3: 90 lb × 12
Today's target, planned
100 lb × 10 to 12
Every set hit 12 reps, so the weight goes up 10 lb.
- Sit tall
- Squeeze your shoulder blades for 1 second
- 4
Dumbbell lateral raise
Shoulders
3 sets12 to 15 reps60 s rest
Last time, completed
Last Monday
- Set 1: 15 lb × 15
- Set 2: 15 lb × 14
- Set 3: 15 lb × 13
Today's target, planned
15 lb × 15, 15, 15
Same weight. Aim for 15 on every set before going heavier.
- Lead with the elbows
- Stop at shoulder height
- 5
Cable triceps pushdown
Arms
2 sets12 to 15 reps60 s rest
Last time, completed
No history yet.
Today's target, planned
Pick a weight you can do 12 times with good form
New exercise this week, so there is no history yet. Your first session sets the starting point.
- Elbows stay by your sides
- Full stretch at the top
How a plan change looks
- What changed:
- Cardio after this session: 20 minutes instead of 25.
- Because:
- Your sleep was under 6 hours two nights in a row and your readiness check-in was 58 out of 100.
- Decided by:
- Autopilot rule (recovery), approved by your coach
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