Gym Tracker

30 min lifts

Pick today’s day

Suggested rhythm: A → B → rest/easy run → C → D → weekend off

Before you start

  • Warmup: 5 min walk/row + 1 light set of the first lift
  • Load: start ~50–60% of old weights
  • Effort: leave 2–3 reps in the tank
  • Rest: ~60–75 sec between sets
  • Optional cardio after lifts — keep lifts ≤ 30 min

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