Body Heatmap
Target Muscles
Stair Machine (Steps)
increased to 4.5km/h at 7 incline
1-1
QuadsGlutesCalves
Stair Machine (Steps)
increased to 4.5km/h at 7 incline
QuadsGlutesCalves
Set
KG
Reps
1
-
-
Overhead Press (Barbell)
first week for full 3 sets at 45kg
18 reps1
28 reps2
36 reps3
Front DeltsSide DeltsTriceps
Overhead Press (Barbell)
first week for full 3 sets at 45kg
Front DeltsSide DeltsTriceps
Set
KG
Reps
RPE
1
40
8
7.5
2
40
8
9.5
3
40
6
10
Chest Fly (Machine)
last couple reps didnt wuite meet at top
18 reps1
28 reps2
36 reps3
Chest
Chest Fly (Machine)
last couple reps didnt wuite meet at top
Chest
Set
KG
Reps
RPE
1
68
8
7.5
2
68
8
8.5
3
68
6
10
Iso-Lateral High Row (Machine)
total (30kg per arm)
18 reps1
28 reps2
310 reps3
Upper BackLats
Iso-Lateral High Row (Machine)
total (30kg per arm)
Upper BackLats
Set
KG
Reps
RPE
1
60
8
6
2
60
8
7
3
60
10
9.5
Preacher Curl (Machine)
did warmups at the same wieght prior
18 reps1
28 reps2
36 reps3
Biceps
Preacher Curl (Machine)
did warmups at the same wieght prior
Biceps
Set
KG
Reps
RPE
1
48.5
8
8.5
2
48.5
8
10
3
48.5
6
10
Lever Triceps Extension
18 reps1
28 reps2
38 reps3
Triceps
Lever Triceps Extension
Triceps
Set
KG
Reps
RPE
1
46
8
8
2
46
8
8.5
3
46
8
10
