Full Body Routine
Body Heatmap
Target Muscles
Goblet Squat
110 reps1
210 reps2
310 reps3
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Dumbbell Row
110 reps1
210 reps2
310 reps3
Upper BackLats
Dumbbell Row
Upper BackLats
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Step Up
115 reps1
215 reps2
315 reps3
QuadsGlutesHamstrings
Step Up
QuadsGlutesHamstrings
Set
Reps
1
15
2
15
3
15
Chest Fly (Machine)
110 reps1
210 reps2
310 reps3
Chest
Chest Fly (Machine)
Chest
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Plank
100:401
200:402
300:403
Abs
Plank
Abs
Set
Time
1
-
2
-
3
-
Treadmill
at an incline
106:001
QuadsHamstringsCalvesGlutes
Treadmill
at an incline
QuadsHamstringsCalvesGlutes
Set
KM
Duration
1
-
-
Kneeling Hip Flexor Stretch
100:301
200:302
Glutes
Kneeling Hip Flexor Stretch
Glutes
Set
Time
1
-
2
-
Across Chest Shoulder Stretch
100:301
200:302
Rear Delts
Across Chest Shoulder Stretch
Rear Delts
Set
Time
1
-
2
-
Straight Arms Backward Chest Stretch
100:301
200:302
Chest
Straight Arms Backward Chest Stretch
Chest
Set
Time
1
-
2
-
