Arms

Every week column is editable

Double click on the row with green background to edit the reps and weight.

Day 1	Sets/Reps		Week 1			Week 2			Week 3			Week 4
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
	1	6-8
	2	6-8
	3	6-8
	1	8-10
	2	8-10
	3	8-10
	1	10-12
	2	10-12
	3	10-12
	1	10-12
	2	10-12
	3	10-12
	1	6-8
	2	6-8
	3	6-8
	1	10-12
	2	10-12
	3	10-12

Aggregated volume

Weekly progress

Muscle Activation Levels

Day 2	Sets/Reps		Week 1			Week 2			Week 3			Week 4
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
	1	30 sec
	2	30 sec
	3	30 sec
	1	6-8
	2	6-8
	3	6-8
	1	10-12
	2	10-12
	3	10-12
	1	10-12
	2	10-12
	3	10-12
	1	10-12
	2	10-12
	3	10-12
	1	8-10
	2	8-10
	3	8-10

Aggregated volume

Weekly progress

Muscle Activation Levels

Day 3	Sets/Reps		Week 1			Week 2			Week 3			Week 4
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
	1	8-10
	2	8-10
	3	8-10
	1	6-8
	2	6-8
	3	6-8
	1	10-12
	2	10-12
	3	10-12
	1	8-10
	2	8-10
	3	8-10
	1	10-12
	2	10-12
	3	10-12
	1	10-12
	2	10-12
	3	10-12

Aggregated volume

Weekly progress

Muscle Activation Levels

Meals suggestion

1
2
3

Breakfast
Oatmeal with Berries x 300g

Proteins 10g

Fats 5g

Carbs 40g
Snack
Greek Yogurt x 150g

Proteins 15g

Fats 0g

Carbs 10g
Lunch
Grilled Chicken Salad x 350g

Proteins 30g

Fats 10g

Carbs 15g
Snack
Carrot Sticks with Hummus x 200g

Proteins 5g

Fats 3g

Carbs 15g
Dinner
Baked Salmon with Asparagus x 300g

Proteins 35g

Fats 20g

Carbs 10g