Body Heatmap
Target Muscles
Treadmill
4.5km/h, 9 incline
1730 km · 06:001
QuadsHamstringsCalvesGlutes
Treadmill
4.5km/h, 9 incline
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
730
-
Chin Up (Assisted)
first week at 33kg assistance
18 reps1
26 reps2
35 reps3
LatsUpper Back
Chin Up (Assisted)
first week at 33kg assistance
LatsUpper Back
Set
-KG
Reps
RPE
1
33
8
8.5
2
33
6
10
3
33
5
10
Chest Press (Machine)
back to dumbell bench. “6” incline (25-30deg?)
18 reps1
28 reps2
34 reps3
ChestFront DeltsTriceps
Chest Press (Machine)
back to dumbell bench. “6” incline (25-30deg?)
ChestFront DeltsTriceps
Set
KG
Reps
RPE
1
61
8
7.5
2
61
8
10
3
61
4
10
Lateral Raise (Machine)
kinda sick of dumbell. trying something new. weight per side plate loaded
18 reps1
28 reps2
311 reps3
Side Delts
Lateral Raise (Machine)
kinda sick of dumbell. trying something new. weight per side plate loaded
Side Delts
Set
KG
Reps
RPE
1
13.8
8
7
2
13.8
8
8.5
3
13.8
11
10
Leg Press (Machine)
machine pre-weight is 53kg. included in calc. machine seat leaned back (change). seems to give better ROM heavy as fuck at 303kg
18 reps1
28 reps2
34 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
machine pre-weight is 53kg. included in calc. machine seat leaned back (change). seems to give better ROM heavy as fuck at 303kg
QuadsGlutesHamstrings
Set
KG
Reps
1
303
8
2
303
8
3
303
4
