Routine

Upper Body Pullin 7 movements.

Three sets of 10 reps per movement with 60–90 sec rest between sets. Use 40 lb for the rows, the shrug, and the pullover, 35 lb for the curls, and 15 lb for the rear delt fly.

BackTrapsBicepsRear Delts· 40 lb Dumbbells + 35 lb Dumbbells + 15 lb Dumbbells + Incline Bench + Mat

The work

open any line

Progress graph

Latest session

Oct 22, 2026

Session note

Third session with the rows, shrug and pullover at 40 and both curls at 35, loads unchanged, seven days after 10-15, and it came in at an 8. The block runs 8 → 7 → 8. Volume 2450 against the 3550 goal, flat since 10-01. Reps are logged at the configured values because actual counts were not reported. An 8 is not the signal to move. Loads on this day have only moved off a 6 or lower, so hold 40 on the back lifts and 35 on the curls. The hardest-movement read is still missing, now three sessions running. It is the one observation the curl plan depends on. Pre-workout fueling not confirmed for this session.

Difficulty

8/10

Reps

Top load

40 lb

Volume

2450 lb-reps

Green easierRed harder

Line tracks weighted volume by date. Point color tracks session difficulty. The dotted red line is your 1-year volume goal.

Cool down · 3–5 min

Triceps Overhead Stretch30 sec
Shoulder Cross-Body30 sec
Lat Stretch (hands on wall, lean down)30 sec
Child's Pose1 min

Upper Body Pullin 7 movements.

The work

Dumbbell One Arm Bent-Over Row (40 lb)

Dumbbell Shrug (40 lb)

Incline Dumbbell Curl (35 lb)

Dumbbell Incline Row (40 lb)

Dumbbell Rear Delt Fly (15 lb)

Hammer Curl (35 lb)

Dumbbell Pullover (40 lb)