LIFEOS
Good morning, Carlos
Sunday, July 12 · Rest day
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Day Streak
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Sessions This Week
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Current Weight
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Sessions This Month
Rest day — recover, hydrate, and prep for the next session.
AI
Strength Dashboard
Behind
Program Compliance
0 done · 17 planned · 30d
4-Day Split
Active Program
4 workouts/week scheduled
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Key Lift Progress
No lift gains yet · 30d
0
New personal records
Last 30 days
Weekly Schedule
Mon
Chest+Bi
Tue
Back+Tri
Wed
Run
Thu
Swim
Fri
Legs
Sat
Upper
Sun
Run
DAY A
Chest · Biceps · Front & Lateral Shoulder
Last completed never
~75 min avg
~75m
01
Pec DeckChest
Primer — light/moderate, stop well short of failure
2×15-20
30-45s
02
Iso Lateral Chest PressChest
Main chest compound
3×6-9
90s
prev: 85kg × 7
03
Parallel DipsChest
Chest forward, elbows flared out
3×6-9
90s
04
Incline Press VariationChest
DB ou máquina, 30-45°
3×6-9
90s
prev: 32kg × 8
05
Decline Fly MachineChest
Stretch full na parte baixa
2-3×10-12
75s
06
EZ / BB CurlBiceps
Biceps compound — no swinging
2×6-9
75s
prev: 50kg × 7
07
Incline DB CurlBiceps
Maximum stretch at the bottom
2×8-10
60s
08
Preacher / Cable CurlBiceps
Isolation — hard squeeze at top
2×10-12
60s
09
Shoulder Press / Front RaiseShoulders
Anterior delt — seated or standing
3×6-9
75s
prev: 28kg × 7
10
Lateral RaiseShoulders
Lateral delt — pause at top
3×10-15
60s
DAY B
Back · Triceps · Rear Shoulder
Last completed never
~45 min avg
~45m
DAY C
Legs — Quads · Posterior · Glutes
Last completed never
~70 min avg
~70m
DAY D
Upper — Full Upper Strength
Last completed never
~45 min avg
~45m
DAY E
Lower — Power + Athleticism
Last completed never
~45 min avg
~45m
DAY F
Arms
Last completed never
~45 min avg
~45m
DAY G
Shoulders
Last completed never
~50 min avg
~50m