Sets per muscle this week

Push / pull / legs · 16 sets across 1 day. Below the weekly minimum: chest. Largest gap: back, 0 of 10 sets. Upper-body muscles count 24.5 sets, leg muscles 0. Not in the week: biceps, forearms, calves and core.

This week misses back, quads, hamstrings and glutes.

The week

Push

Barbell Bench Press	chest	4
Barbell Seated Overhead Press	shoulders	3
Barbell Incline Bench Press	chest	3
Dumbbell Lateral Raise	shoulders	3
Cable Triceps Pushdown	triceps	3

The count

Muscle	Sets	Min to ceiling	Reading
Chest	7	10–22	Below the 10-set weekly minimum.
Back	0	10–25	No work this week. The weekly minimum is 10 sets.
Shoulders	9.5	8–26	In the productive range. 6 direct, 3.5 from helping.
Biceps	0	8–20	Not in this week.
Triceps	8	8–18	In the productive range. 3 direct, 5 from helping.
Forearms	0	6–16	Not in this week.
Quads	0	8–20	No work this week. The weekly minimum is 8 sets.
Hamstrings	0	6–16	No work this week. The weekly minimum is 6 sets.
Glutes	0	6–16	No work this week. The weekly minimum is 6 sets.
Calves	0	8–20	Not in this week.
Core	0	8–25	Not in this week.

Each set counts once for the main muscle of its exercise and as half a set for each helper. Stripes mark helper work only. The minimum and ceiling are rules of thumb, not measurements of you.