Day 3: lower body
Body Heatmap
Target Muscles
Jumping Jack
1-W
CalvesSide DeltsQuads
Jumping Jack
CalvesSide DeltsQuads
Set
Reps
W
-
Kettlebell Goblet Squat
110 reps1
210 reps2
310 reps3
QuadsGlutes
Kettlebell Goblet Squat
QuadsGlutes
Set
KG
Reps
1
10
10
2
10
10
3
10
10
Deadlift (Dumbbell)
110 reps1
210 reps2
310 reps3
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Dumbbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
10
10
2
10
10
3
10
10
Knee Raise Parallel Bars
110 reps1
210 reps2
310 reps3
Abs
Knee Raise Parallel Bars
Abs
Set
Reps
1
10
2
10
3
10
Russian Twist (Weighted)
110 reps1
210 reps2
310 reps3
ObliquesAbs
Russian Twist (Weighted)
ObliquesAbs
Set
KG
Reps
1
10
10
2
10
10
3
10
10