Body Heatmap
Target Muscles
Treadmill
10 km · 00:001
QuadsHamstringsCalvesGlutes
Treadmill
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
Bench Press (Dumbbell)
110-15 repsW
26-10 reps2
36-10 reps3
46-10 reps4
ChestTricepsFront Delts
Bench Press (Dumbbell)
ChestTricepsFront Delts
Set
KG
Range
W
26
-
2
40
-
3
40
-
4
40
-
Cable Single Arm High Row with Chest Support
110-15 repsW
26-10 reps2
36-10 reps3
46-10 reps4
Upper BackLats
Cable Single Arm High Row with Chest Support
Upper BackLats
Set
KG
Range
W
22.5
-
2
33.8
-
3
31.8
-
4
31.8
-
Incline Bench Press (Dumbbell)
18-12 reps1
28-12 reps2
ChestFront DeltsTriceps
Incline Bench Press (Dumbbell)
ChestFront DeltsTriceps
Set
KG
Range
1
32
-
2
32
-
Lat Pulldown - Close Grip
18-12 reps1
28-12 reps2
LatsUpper Back
Lat Pulldown - Close Grip
LatsUpper Back
Set
KG
Range
1
85
-
2
85
-
Standing Cable Fly
110-15 reps1
210-15 reps2
ChestFront Delts
Standing Cable Fly
ChestFront Delts
Set
KG
Range
1
21.3
-
2
20
-
Iso-Lateral Low Row
18-12 reps1
28-12 reps2
Upper BackLats
Iso-Lateral Low Row
Upper BackLats
Set
KG
Range
1
50
-
2
50
-
Single Arm Lateral Raise (Cable)
110-15 reps1
210-15 reps2
Side Delts
Single Arm Lateral Raise (Cable)
Side Delts
Set
KG
Range
1
6.3
-
2
6.3
-
Dumbbell Standing One Arm Curl
17-13 reps1
27-13 reps2
Biceps
Dumbbell Standing One Arm Curl
Biceps
Set
KG
Range
1
16
-
2
16
-
Triceps Rope Pushdown
17-12 reps1
27-12 reps2
Triceps
Triceps Rope Pushdown
Triceps
Set
KG
Range
1
25
-
2
25
-
Cable Crunch
120 reps1
225 reps2
Abs
Cable Crunch
Abs
Set
KG
Reps
1
36
20
2
36
25
