Body Heatmap
Target Muscles
Treadmill
6 incline 4.5km/h. had a few drinks so a bit rough ahah
12240 km · 18:001
QuadsHamstringsCalvesGlutes
Treadmill
6 incline 4.5km/h. had a few drinks so a bit rough ahah
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
2240
-
Bent Over Row (Barbell)
down to 50 to protect back and focus on deeper bend
18 reps1
28 reps2
38 reps3
Upper BackLats
Bent Over Row (Barbell)
down to 50 to protect back and focus on deeper bend
Upper BackLats
Set
KG
Reps
RPE
1
60
8
7
2
60
8
8
3
60
8
8.5
Bench Press (Barbell)
warm up at 20, then 40, up to 60. 60 feels good as a working set. prev was struggling for 5 reps at 70kg
18 reps1
28 reps2
38 reps3
ChestTricepsFront Delts
Bench Press (Barbell)
warm up at 20, then 40, up to 60. 60 feels good as a working set. prev was struggling for 5 reps at 70kg
ChestTricepsFront Delts
Set
KG
Reps
RPE
1
65
8
9.5
2
60
8
8.5
3
60
8
9.5
Lateral Raise (Machine)
stuck to 13.75 per side. based on rirst set, can prob have a go at 15 per side next time.
18 reps1
28 reps2
38 reps3
Side Delts
Lateral Raise (Machine)
stuck to 13.75 per side. based on rirst set, can prob have a go at 15 per side next time.
Side Delts
Set
KG
Reps
RPE
1
12.5
8
6
2
12.5
8
8.5
3
12.5
8
-
Bicep Curl (Cable)
15 reps1
28 reps2
38 reps3
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
RPE
1
63
5
10
2
49
8
8.5
3
49
8
-
Triceps Pushdown
35 on that orher one. believe 2 to 1
18 reps1
27 reps2
36 reps3
Triceps
Triceps Pushdown
35 on that orher one. believe 2 to 1
Triceps
Set
KG
Reps
RPE
1
70
8
7
2
70
7
10
3
63
6
10
