Iron Log
4-day rotating full body + 1 cardio day
0Streak
0Sessions
0%Logged
Day 1 — Chest Focus
0 / 9 exercises logged
0%
Hard (1–2 RIR)Easy (3–4 RIR)Cardio
- Bench Press3 x 6–10
- Incline Dumbbell Press3 x 8–12
- Cable Fly2 x 12–15
- Lat Pulldown2 x 8–12
- Seated Row2 x 8–12
- Goblet Squat2 x 8–12
- Romanian Deadlift2 x 8–12
- Lateral Raise2 x 12–15
- Light Abs2 x 12–20
Note: generic full-body work stays easy — the focus lifts for each day are the only hard sets.
Rules
- Focus lifts = hard
- Generic full-body work = easy
- Progress weight when you hit the top of the rep range
- Keep cardio steady, not all-out