Sets per muscle this week

Upper / lower · 17 sets across 1 day. Below the weekly minimum: chest, back, shoulders and biceps. Largest gap: quads, 0 of 8 sets. Upper-body muscles count 26 sets, leg muscles 0. Helper work only: triceps and forearms. Not in the week: calves and core.

This week misses quads, hamstrings and glutes.

The week

Upper A

Barbell Bench Press	chest	4
Barbell Bent-Over Row	back	4
Barbell Seated Overhead Press	shoulders	3
Lat Pulldown	back	3
Dumbbell Biceps Curl	biceps	3

The count

Muscle	Sets	Min to ceiling	Reading
Chest	4	10–22	Below the 10-set weekly minimum.
Back	7	10–25	Below the 10-set weekly minimum.
Shoulders	5	8–26	Below the 8-set weekly minimum. 3 direct, 2 from helping.
Biceps	6.5	8–20	Below the 8-set weekly minimum. 3 direct, 3.5 from helping.
Triceps	3.5	8–18	Helper work only, so it is not flagged.
Forearms	1.5	6–16	Helper work only, so it is not flagged.
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.