Keep your chest press at 30 kg and work within 10–12 reps. Your last results are ready in your workout.
45 min · 6 exercises
1,120 / 2,200
72 / 140 g
7h 37m
65 ms
58 bpm
Fifty workouts. Some long, some short. Proud that I kept finding time.
Evening workout people — what actually gets you out the door after a long day? Looking for something more reliable than motivation.
Ten thousand times we made a little time for ourselves.
A little consistency, together. There’s room to start wherever you are.
Three workouts this week.
Your pace. Your kind of movement.
Putting my workout in my calendar helped more than waiting to feel motivated. What small change has helped you stay consistent?
What tends to get between you and your workout?
3 × 10–12 reps · 30 kg
120s restChest press demonstration
Exercise-library video will appear here.Keep the weight. Build toward 12 reps on every set.
Week 2 · 18 Sep · Exercise RPE 8
| Set | Weight | Actual reps |
|---|---|---|
| 1 | 30 kg | 12 |
| 2 | 30 kg | 11 |
| 3 | 30 kg | 10 |
Week 1 · 11 Sep · Exercise RPE 8
| Set | Weight | Actual reps |
|---|---|---|
| 1 | 30 kg | 11 |
| 2 | 30 kg | 10 |
| 3 | 30 kg | 10 |
3 × 10–12 reps · 30 kg + drop
90s rest · after the drop on set 3Leg extension demonstration
Exercise-library video will appear here.Repeat the programmed load and drop sequence.
Week 2 · 18 Sep · Exercise RPE 9
| Set | Weight | Actual reps |
|---|---|---|
| 1 | 30 kg | 12 |
| 2 | 30 kg | 11 |
| 3 | 30 kg | 10 |
| 3 → D1 | 22.5 kg | 8 |
Week 1 · 11 Sep · Exercise RPE 9
| Set | Weight | Actual reps |
|---|---|---|
| 1 | 30 kg | 11 |
| 2 | 30 kg | 10 |
| 3 | 30 kg | 10 |
| 3 → D1 | 22.5 kg | 7 |
A1 → A2 → rest 90s. Repeat for 3 rounds.
3 × 10–12 reps · 15 kg
Cable curl demonstration
Exercise-library video will appear here.Keep 15 kg and build within 10–12 reps.
Week 2 · 18 Sep · Exercise RPE 8
| Set | Weight | Actual reps |
|---|---|---|
| 1 | 15 kg | 12 |
| 2 | 15 kg | 11 |
| 3 | 15 kg | 10 |
Week 1 · 11 Sep · Exercise RPE 8
| Set | Weight | Actual reps |
|---|---|---|
| 1 | 15 kg | 11 |
| 2 | 15 kg | 10 |
| 3 | 15 kg | 10 |
3 × 10–12 reps · 20 kg
Rope pressdown demonstration
Exercise-library video will appear here.Keep 20 kg and build within 10–12 reps.
Week 2 · 18 Sep · Exercise RPE 8
| Set | Weight | Actual reps |
|---|---|---|
| 1 | 20 kg | 12 |
| 2 | 20 kg | 12 |
| 3 | 20 kg | 11 |
Week 1 · 11 Sep · Exercise RPE 8
| Set | Weight | Actual reps |
|---|---|---|
| 1 | 20 kg | 12 |
| 2 | 20 kg | 11 |
| 3 | 20 kg | 10 |