Mittwoch
Body Heatmap
Target Muscles
Leg Extension (Machine)
18 reps1
27 reps2
37 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
65
8
2
65
7
3
65
7
Over Bench Wrist Curl
19 reps1
26 reps2
Forearms
Over Bench Wrist Curl
Forearms
Set
KG
Reps
1
7
9
2
7
6
Hip Adduction (Machine)
18 reps1
27 reps2
36 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
50
8
2
50
7
3
50
6
Seated Palms Up Wrist Curl
111 reps1
210 reps2
Forearms
Seated Palms Up Wrist Curl
Forearms
Set
KG
Reps
1
10
11
2
10
10
Squat (Smith Machine)
110 reps1
28 reps2
37 reps3
QuadsGlutesHamstrings
Squat (Smith Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
40
10
2
40
8
3
40
7
Standing Calf Raise (Smith)
18 reps1
28 reps2
37 reps3
Calves
Standing Calf Raise (Smith)
Calves
Set
KG
Reps
1
70
8
2
70
8
3
70
7
Reverse Curl
19 reps1
28 reps2
ForearmsBiceps
Reverse Curl
ForearmsBiceps
Set
KG
Reps
1
17.5
9
2
17.5
8
Straight Leg Deadlift
19 reps1
27 reps2
39 reps3
HamstringsGlutesLower Back
Straight Leg Deadlift
HamstringsGlutesLower Back
Set
KG
Reps
1
55
9
2
55
7
3
55
9
