Sets per muscle this week

Push / pull / legs · 32 sets across 2 days. Below the weekly minimum: hamstrings, glutes and chest. Largest gap: quads, 0 of 8 sets. Upper-body muscles count 44 sets, leg muscles 3. Helper work only: forearms, hamstrings and glutes. Not in the week: calves and core.

This week misses quads.

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

Pull

Barbell Deadlift	back	3
Barbell Bent-Over Row	back	4
Lat Pulldown	back	3
Dumbbell Biceps Curl	biceps	3
Dumbbell Hammer Curl	biceps	3

The count

Muscle	Sets	Min to ceiling	Reading
Chest	7	10–22	Below the 10-set weekly minimum.
Back	10	10–25	In the productive range.
Shoulders	9.5	8–26	In the productive range. 6 direct, 3.5 from helping.
Biceps	9.5	8–20	In the productive range. 6 direct, 3.5 from helping.
Triceps	8	8–18	In the productive range. 3 direct, 5 from helping.
Forearms	3	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	1.5	6–16	Below the 6-set weekly minimum. All of it is helper work.
Glutes	1.5	6–16	Below the 6-set weekly minimum. All of it is helper work.
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.