full body basic
Body Heatmap
Target Muscles
Bench Press (Barbell)
110 repsW
28 reps2
38 reps3
48 reps4
ChestTricepsFront Delts
Bench Press (Barbell)
ChestTricepsFront Delts
Set
KG
Reps
W
20
10
2
25
8
3
27.5
8
4
27.5
8
Lat Pulldown (Cable)
18 reps1
28 reps2
38 reps3
LatsUpper Back
Lat Pulldown (Cable)
LatsUpper Back
Set
KG
Reps
1
33
8
2
33
8
3
33
8
Seated Cable Row - V Grip (Cable)
18 reps1
210 reps2
38 reps3
Upper BackLats
Seated Cable Row - V Grip (Cable)
Upper BackLats
Set
KG
Reps
1
33
8
2
26
10
3
28
8
Seated Overhead Press (Dumbbell)
18 reps1
28 reps2
Front DeltsSide DeltsTriceps
Seated Overhead Press (Dumbbell)
Front DeltsSide DeltsTriceps
Set
KG
Reps
1
8
8
2
8
8
Leg Press (Machine)
110 repsW
28 reps2
38 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
W
153
10
2
203
8
3
223
8
Hip Abduction (Machine)
18 reps1
28 reps2
38 reps3
48 reps4
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
63
8
2
55
8
3
55
8
4
63
8
Hip Adduction (Machine)
18 reps1
210 reps2
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
28
8
2
21
10
